The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 24th - 2020 OPEN PROGRAM

WARMUP

250m chill row + 25 empty barbell thrusters + 250m chill row

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring left

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring right

2 min banded bent elbow left

2 min bnaded bent elbow right

1 min bar hang/hold

3 min child's pose with bent arms

ACCESSORY

6 false grip ring pullups + 20 pushups x 4 rnds nft

METCON

15 pull-ups + 12 db thrusters x 3 rnds for time

MARGAUX 2020 OPEN PREP

WARM UP

30 min concept 2 bike with 20 sec all out 40 sec chill pace x 5 minutes

30 min mobility

2 legless rope climbs + 10 r hyper x 4 rounds

WEIGHTLIFTING

Snatch + H snatch ahap rest as needed x 10

panda pulls 6x2

power clean 10-8-6-4-2-1

weighted pull ups 6x4

METCON 1

7 muscle ups + 7 thrusters 155/115

7 min amrap

rest as needed

METCON 2

30 toe to bar + 40 wallball 30/20 + 50 ghd sit ups

ACCESSORY

30 GHD hip extensions + 5 strict muscle ups + 15 v ups + 15 seated leg raises x 4 rounds

Margaux AlvarezComment