Open Gym Strength and Conditioning – CrossFit

Stefani Dickerson benefit workout

Event- Stefanie Dickerson benefit workout

Date- 10/28/2023

Time- 9:00 am

Event details-

On Saturday, October 28th, Open gym strength and conditioning will host a benefit workout for the Dickerson family. Stefanie Dickerson,40 years old, was diagnosed with invasive Ductal Carcinoma with metastasis to the lymphatic system. This is a type of breast cancer that starts in the milk ducts of the breast and moves into nearby tissue. In time, IDC may spread (metastasize) through the lymph nodes or bloodstream to other areas of the body.

We all know the financial strain a family can go through when diagnosed with a severe medical issue like Stefanies. Open gym is asking for the community to come together and show its support for the Dickerson family. On October 28th, OG will host a 3 person team workout with an entry fee of $75 per team. Pink OG shirts (optional) supporting breast cancer awareness will also be for sale at $25. We ask that you wear your pink shirt the day of the event. ALL MONEY RAISED WILL GO TO THE DICKERSON FAMILY.

To sign up for the event please email us at opengymstrength@gmail.com

In the email please include:

1) each team members name

2) name of your team

3) shirt sizes of each member (optional)

We will respond back with payment options and two days prior to the event a scheduled heat time.

***If you can not find a team do not let that discourage you! Sign up as an individual and we will place you on a team!***

We all know the power of the CrossFit community extends beyond the walls of the gym, it is truly immeasurable. Let’s show this family what strength really means and help them in this desperate time of need.

Sincerely,

Ben & Brandon

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

45-Second Row (build in pace)

5 Hand Release Push-ups

10 Alternating V-Ups

5 Up Downs

2. Workout Prep

3 sets:

5/4 Calorie Row (build in pace)

5 Bench press (build in weight)

5 V-Ups

Workout

Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

Freedom (RX’d)

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

(KG conv: 52/34)

Independence

20:00 AMRAP

12/10 Calorie Row

15 Bench Press (95/65)

18 Alternating V-Ups

(KG conv: 43/29)

Liberty

20:00 AMRAP

10/8 Calorie Row

10 Dumbbell Bench Press (light)

10 Sit ups

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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