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.

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 Warmup or Banded 7’s

-into-

6 min AMRAP

5 Sumo Deadlift High Pulls (empty bar – build across)

5 Push Press (empty bar – build across)

5 Kip Swings

5 Kipping Pull-ups

2. Workout Prep

1 set:

3 Shoulder to Overhead

3 Chest to bar

3 Sumo Deadlift High Pull

Workout (Time)

Arctic Puffin

Freedom (RX’d)

5 Rounds

15 Shoulder to Overhead (95/65)

12 Chest to Bar Pull Ups

9 Sumo Deadlift High Pulls (95/65)

(KG Conv 43/29)

Independence

5 Rounds

15 Shoulder to Overhead (75/55)

12 Pull-ups

9 Sumo Deadlift High Pulls (75/55)

(KG Conv 34/25)

Liberty

5 Rounds

12 Dumbbell Push Press (light)

10 Jumping Pull-ups

8 Kettlebell Sumo Deadlift High Pulls (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Accessory (3 Rounds for time)

Mayhem Mini-Pump – Lower Body Push/Pull

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

3 Rounds

10 DB Good Mornings @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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