The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 22nd - 2020 OPEN PROGRAM

WARMUP

500m chill row then 20 seconds all out/40 seconds chill x 4 min

MOBILITY

2 min seated single leg forward fold right

2 min seated single leg forward fold left

2 min pigeon right

2 in pigeon left

2 min child's pose

1 min single arm T stretch left

1 min single arm T stretch right

2 min elevated lat stretch

3 standing straddle

10 banded good mornings + 10 air squats x 2

ACCESSORY

5 good mornings + 8 db split squats each leg x 4 rnds nft

WORKOUT

12 - 9 - 6 of front squat + shoulder to overhead 165/115#

2019 CrossFit Games Prep

WARM UP

20 min chill run into 15 sec as fast as possible 45 sec chill x 5 into 5 min chill pace run

mobilize 30 minutes

WEIGHTLIFTING

10-8-6-4-2-1

Snatch - all reps unbroken rest as needed between sets

ahap

squat 5x5

weighted glute bridges 5x5

barbell row 5x5

METCON 1

20/15 cal echo bike + 10 burpee bench overs + 15 chest to bar pull ups rest 2 min x 5