The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 5th - 2020 OPEN PROGRAM

WARM UP

800m run (do 1000m row if weather is bad)

MOBILITY

3 min seated straddling (1 min right, center and left)

2 min seated single leg bent over hamstring stretch right

2 min seated single leg bent over hamstring stretch left

2 min butterfly

2 min puppy dog

1 min seal stretch

1 min downward facing dog (go to a plank then push your butt/hips in the air with feet and hands about shoulder width and legs/arms as straight as possible)

ACCESSORY

10 DB bench press + 5 good mornings x 4 rnds nft

WORKOUT

12 min amrap: 9 power snatches 115/75# + 18 cal row + 72 du

MARGAUX ROGUE INVITATIONAL PREP

WARM UP

2500m row chill pace

30 min

WEIGHTLIFtING

2 P Snatch on the minute x 10

Power Clean 10-8-6-4-2-1

Squat 6x3

Strict Press 5x5

Good Morning

5x5

rest as needed

TRACK WORK

400m run + 12 C2B pull-ups rest 2 min x 4

rest as needed

800m run + max muscle ups rest 3 min x 4

rest as needed

one mile for time

rest as needed

METCON

7 deadlifts 315/225 + 14 burpee over bar x 4

rounds

also consider instead doing the Rogue invitational Open

Margaux AlvarezComment