Open Gym Strength and Conditioning – CrossFit
OPERATION GIFT-A-WOD
🎅🎄🎁
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.
The following options are available for purchase:
$50 Large ornament- 3 benchmark girl workouts of choice
$25 medium ornmanet- 1 benchmark girl workout of choice
Small ornament- $1 per burpee
Small ornament- .50 cents per calorie bike
Small ornament- $5 per 400 meter run
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*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will perform 10 clean and jerk singles between 70-80%. The weight on the barbell should stay the same across all reps, and athletes should be able to demonstrate sound and efficient form on each rep. Athletes are allowed to squat or power reps on this strength.
3. Workout Prep
1 set: With partner
4 Box Jump Overs (each)
5/4 Calorie Row (each)
Strength
Clean and Jerk
Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Workout (Time)
Snowshoe Hare
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row
Individual Option:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row
Independence
Teams of 2
50-40-30-20-10
Box Jump Overs (20/16)
24/18 Calorie Row
Liberty
Teams of 2
30-25-20-15-10
Box Step Ups(24/20)
20/16 Calorie Row
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Add Comment