The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 11th - 2020 OPEN PROGRAM

WARMUP

1000m chill row

MOBILITY

2 min banded lizard left leg

2 min banded pigeon left leg

2 min banded hamstring stretch left leg

2 min banded lizard right leg

2 min banded pigeon right leg

2 min banded hamstring stretch right leg

1 min bar hang/hold

1 min internal shoulder stretch right arm

1 min internal shoulder stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

1 min elevated lat stretch

ACCESSORY

wall walk plus max hs hold + 1 min plank x 3 rnds nft

WORKOUT

20 front squats 115/75# + 50ft front rack lunge + 20 strict pull ups + 50ft front rack lunge + 20 power cleans 115/75# + 50ft front rack lunge + 20 s2oh 115/75# + 50ft front rack lunge for time

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

1500m ski erg

30 min mobility

WEIGHTLIFTING

snatch to max

20 snatch 70%

clean to max

rest as needed

METCON 1

21-15-9

Snatches 85/55

Chest-to-bar pull-ups"

minimize rest by having two bars set up

12-9-6

Snatches 135/95

Bar muscle-ups

rest as needed

METCON 2

200m farmer carry + 400m run + 20 db alternating snatch 50/35 + 400m run + 20 db alternating snatch + 200m farmer carry for time

rest as needed

METCON 3

7 min muscle up amrap