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*

Hip Halo

-into-

8 min amrap:

:10 sec HS Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

2. Strength Prep

Athletes will be performing a complex of deadlifts, hang power cleans, and push jerks. Athletes must hang onto the bar through the entire complex (meaning a double overhead grip must be utilized during deadlifts). Athletes can increase weight across each set as long as sound form and technique can be demonstrated.

3. Workout Prep

2 sets:

4 Dumbbell Step Ups

2 Handstand Pushups

Strength

Clean Deadlift + Hang Power Clean + Push Jerk

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

Workout (4 Rounds for reps)

Arctic Fox

Freedom (RX’d)

4 sets

2:30 AMRAP

20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)

Max Strict Handstand Push Ups in the remaining time

-rest 1 minute between sets-

(KG DB Conv: 15/10)

Independence

4 sets

2:30 AMRAP

20 Double Dumbbell Box Step Ups (2×25/15) (20” – all athletes)

Max Handstand Push Ups in the remaining time

-rest 1 minute between sets-

(KG DB Conv: 10/7.5)

Liberty

4 sets

2:30 AMRAP

20 Box Step Ups (20” – all athletes)

Dumbbell Shoulder Press in the remaining time (light)

-rest 1 minute between sets-

Target number of reps each set: 15+ reps

Minimum number of reps before scaling: 10 reps

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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