The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 7tH, 2020 OPEN PROGRAM

WARMUP

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

MOBILITY

5 min foam rolling hit tight/sore areas

shoulder prehab, super light weight: 10 bent over reverse flys + 10 front raises + 10 side raises x 3 rnds

backward lunge steps 10 each leg + 10 side to side lunges each leg + 10 forward lunge steps

3 min seated straddle (1 min left, center, right)

2 min elevated lat

2 min frog stretch

ACCESSORY

max strict pull ups + 10 dips x 4 rnds nft

WORKOUT

15 call row + 15 t2b + 15 burpees over bench, rest 2 min x 4 rnds

MARGAUX 2019 ROGUE PREP

WARM UP

20 min concept 2 bike into 20 min all out 40 sec chill x 6 min

40 min mobility

METCON 1

10 BMU + 33 GHD sit ups + 60 du x 3 rounds

rest as needed

WEIGHTLIFTING

SNATCH 6X2

Panda Pulls 6x3

clean + h clean rest as needed x 10

weightted barbell row 5x5

rest as needed

METCON 2

21 Pull ups + 21 cj 95/65 + 21 pull ups + 21 p snatch 95/65 + 21 pull ups for time

AACCESSORY

30 GHD Hip Extensions + 15 seated leg raises + 8 ring ice cream makers + 15 evil wheels x 3 rounds