The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 10th - 2020 OPEN PROGRAM

WARMUP

100 du then 25 du with singles under in remaining time x 4 min

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

ACCESSORY

20 pushups + 10 ring rows x 4 rnds nft

WORKOUT

8 bar mu + 30 abmat sit ups + 60 du x 3 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP

2000 m row chill pace 20/40 x 3 min

30 min mobility

WEIGHTLIFTING

power snatch to max

2 power snatch + strict pull ups on the minute x 10 min 70%

power clean to max

squat 20 squat 10 AHAP

METCON 1

15-12-9-12-15

Double DB Snatch50/35

Burpee Box Jump Over30/24"

rest as needed

METCON 2

300m run + 15 cal assault bike + 15/10 strict chin ups x 5 rounds

ACCESSORY

30 ghd hip extensions + 15 seated leg raises + 8 ring ice cream makers

sometime later in day 30 min bike ride