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

Run Warmup:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

6 min AMRAP

25/25ft down and back

5 Kip Swings

3 Low Bar Muscle Up

2. Workout Prep

1 set:

2 Bar Muscle Ups

1 50’ Shuttle Run (practice turning)

Workout (AMRAP – Rounds and Reps)

Narwhal

Freedom (RX’d)

AMRAP 12 Minutes

4 Bar Muscle Ups (Or 8 Burpee Pull-ups)

10×25’ Shuttle Runs

(KG Conv: 10×7.5m shuttle runs)

Independence

AMRAP 12 Minutes

3 Bar Muscle Ups (Or 6 Burpee Pull-ups)

10 Shuttle Runs (25ft)

(KG Conv: 10×7.5m shuttle runs)

Liberty

AMRAP 12 Minutes

8 Jumping Pull-ups

8 Shuttle Runs (25ft)

(KG Conv: 8×7.5m shuttle runs)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 5 rounds

Accessory

Alt. Incline DB Bench

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alt. Incline DB Bench

https://youtu.be/12zz4KCeGOQ
4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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