Open Gym Strength and Conditioning – CrossFit

***OPERATION GIFT-A-WOD***

🎅🎄🎁

Starting tomorrow, Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to “gift” a workout to a member of your choice. What a wonderful opportunity to give your friend their favorite workout!

ALL proceeds collected will go towards sponsoring a family for Christmas presents. Last day to purchase an ornament will be Thursday, December 22nd. The gifts will be purchased and delivered by Christmas Eve.

Ornaments will be placed on the table by the Christmas tree. A sign-up sheet will be used to charge wodify. If you would like to pay with cash or a different method please ask a coach for assistance. You will select the size ornament that you purchased…write the workout chosen along with the members name you picked. Your choice if you would like to keep the gifted workout annonymus or not. Hang the ornament on the tree and the workout will be completed at a later date.

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate:

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

2. Strength Prep

Athletes will be performing 2 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. Bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that if they need to bail, they won’t drop the bar into the rig. If an athlete cannot overhead squat, allow them to build to a heavy 2 regular push press + 2 front squat.

3. Workout Prep

2 sets: (fast)

4 Front Squats

3 Toes to Bar

2 Burpee Over Bar

(rest 30 seconds between sets)

Strength

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Workout (2 Rounds for time)

Polar Bear

Freedom (RX’d)

3 rounds

10 Front Squats (95/65)

10 Toes to Bar

10 Burpee Over Bar

-rest until minute 7:00-

30 Burpee Over Bar

30 Toes to Bar

30 Front Squats (95/65)

(KG Conv 43/29)

Independence

3 rounds

10 Front Squats (75/55)

10 Knees to Elbows

10 Burpee Over Bar

-rest until minute 7:00-

For Time:

30 Burpee Over Bar

30 Knees to Elbows

30 Front Squats (75/55)

(KG Conv 34/25)

Liberty

3 rounds

10 Dumbbell Front Squats (light)

10 Hanging Knee Raises

10 Up Downs

-rest until minute 7:00-

For Time:

30 Up Downs

30 Hanging Knee Raises

30 Dumbbell Front Squats (light)

Target time each set: 4-5 Minutes

Time cap each set: 6 minutes

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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