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

3:00 Slow Bike Erg

-into-

3 sets

5 GHD’s to Parallel

10 Slow Air Squats

2. Workout Prep

1 set:

5 GHD’s

Workout (Time)

2 sets:

2 Rounds

15 Deadlifts (225/155)

30 Wall Balls (20/14)

-rest 2 minutes b/t sets-

-rest 4 minutes total before the next workout-

2 Sets:

2 Rounds

15 Overhead Squats (135/95)

30 GHD Sit Ups

-rest 2 minutes b/t sets-

Accessory (Checkmark)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.

Coodown/Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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