The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 7TH - 2019 OPEN PROGRAM

WARMUP

100 du then 20 du with singles in the remaining time x 4 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

10 single leg db DL each leg + max strict pu x 3 rnds

WORKOUT

400m run + 15 ohs 95/65# + 5 ring mu x 3 rnds

MARGAUX 2019 GAMES PREP

WARMUP

2500m row chill pace

45 min mobility

WEIGHTLIFTING

Max Snatch

Max Clean n Jerk

take 70% of rep snatch do 18 for time

front squat 6x2

rest as needed

Interval MetCon

4 min on 2 min rest

6 hspu + 9 db step ups 24/20 50/35 + 12 chest to bar pu +15 cal row

x 4 rounds

rest as needed

METCON 2

200m farmer carry db 50/35 + 20 db alternating db lunge + 20/15 cal echo bike x 2 rounds

rest as needed

Metcon 3

15 heavy dball overs + 60 ft hs walk x 3 rounds