The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 25th - 2020 OPEN PROGRAM

WARMUP

250m chill row then 30 empty bar thrusters then 250m chill row

MOBILITY

2 min standing straddle

2 min couch right

2 min couch left

2 min elevated lat

1 min thread the needle stretch left

1 min thread the needle stretgh right

2 min dragon left

2 min dragon right

5 inch worms + pushups

10 lateral/side lunges + 20 jumping jacks

ACCESSORY

10 ring dips + 7 false grip ring pull ups x 4 rnds nft

WORKOUT

200m farmer carry 50/35# + 20 db alt power snatches + 200m farmer carry + 20 db power cleans + 200m farmer carry

MARGAUX GAMES PREP

WARMUP

2500m chill row

moobilize as needed

WEIGHTLIFTING

Snatch to Max

Clean n Jerk to max

bulgarian split squats 3x8 each leg

heavy d ball or sand bag hold 1 min right shoulder 1 min left shoulder rest 1 min x 3

INTERVAL METCON

4 rounds - 4 min on 90 sec rest

6 box jumps + 9 chest to bar + 12 hspu + 30 ft hs walk + 3 power clean 225/155 "

rest as needed

METCON 2

200m farmer carry + 400m run + 20 db thrusters 50/35 x 2 rounds

rest as needed

METCON 3

9 muscle ups + 200m run + 9 full snatch 135/95 + 7 muscle ups + 400m run + 7 snatches + 5 muscle ups + 800m run + 5 snatches for time