The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 4th - 2019 GAMES PREP

WARM UP

100 du then 20 otm with singles the 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

30 sec Lsit + 15 ring rows x 4 rnds

METCON

24 cal row + 21 wallballs + 15 chest to bar + 9 burpee over rower x 3 rounds

2019 GAMES PREP

WARM UP

1500m chill row into 20 sec all out 40 sec chill x 6

45 min mobility

include in this time 2 legless rope climbs + 10 r hyper

rest as needed

21 strict hspu into 60ft hs walk rest 2 min 15 strict hspu into 60ft hs walk rest 9 s hspu into 60ft hs walk

rest as needed

WEIGHTLIFTING

10-8-6-4-2

full snatch

2 power clean on the minute + 2 bmu x 10 min ahap

rest as needed

squat 5x5

METCON 1

12 BMU + 25 ghd sit ups + 24 chest to bar pull up + 25 ghd sit ups x 2 rounds

rest as needed

METCON 2

200m run max mu rest 1 min x 3

ACCESSORY

8 Bulgarian Split Squat + 8 false grip pull ups + 30 ghd hip extensions + 1 min hs hold x 3 rounds nft