The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 1st, 2020 OPEN PROGRAM

WARMUP

1000m row then 20 seconds all out, 40 seconds chill x 3 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elvated pigeon right leg

2 min banded lizard right leg

2 min banded elvated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

wall walk plus max HS hold + 5 strict db press x 4 rnds nft

METCON

15/12 cal row + 8 front squats 185125# + 10 t2b, rest 2 min x 4 rounds

2019 ROGUE INVITATIONAL PREP

WARM UP

125 du into 30 du with singles in remaining time x 5 minutes

45 min mobility

WEIGHTLIFTING

6X2 SNATCH

6X1 SNATCH " TOUCH N GO

6X3 PANDA PULLS

1 Clean + H Clean + Jerk rest 1 mimnute x 10 min

glute bridges 5x5

db strict press

5x5

rest as needed

METCON 1

5 legless rope climbs + 21 p clean 75/55 + 3 legless rope climbs + 15 p cleans + 1 legless rope climbs + 9 p cleans

rest as needed

METCON 2

20 pistols + 10 muscle ups + 5 shoulder over head 135 x 3 rounds for time

Margaux AlvarezComment