Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 10 – WOD 47 – STAY HOME #BEARSATHOME

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Stay home – Stay Safe – Protect Others – Workout.

WARM UP

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EMOM 10 45s Movement

M1 – Inch Worm  /  M2 – Shoulder Taps  /  M3 – Plank  /  M4 – Reverse Lunge  /  M5 – Wall Sit Hold

BODYWEIGHT WORKOUT

TUESDAY 26 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

2-3 rounds of : 

  • 20 Side plank Rotations 
  • 10/10 single leg Glute Bridges 
  • 20 DU/40 SU/ 40 Star Jumps
  • 20 Hollow rocks
  • 20 snow angles
  • 20 half sits
  • 10/10 SA leg RDLs

4 Rounds: For time 

Increase weight of rucksack each round (add tins or whatever people have). 

  • 30 Russian Twists 
  • 20 Burpee rucksack Deadlifts if no rucksack then 25 burpees 
  • 25 Airsquat
  • 5 Single leg RDL each side 

Part C. 

If you don’t have space or somewhere to run then run up and down your stairs. 

  • 60 Air Squats 
  • 400m run (10 stair runs)
  • 40 Tricep dips (Use sofa or bench/chair)
  • 300m Run 8(Stair runs)
  • 25 Plank ups 
  • 200m run (5 Stair runs)
  • 20 Press ups 
  • 100m run (3 stair runs)

Finisher: 

  • 100 CrossFit-sit ups for time

PLATE WOD

TUESDAY 26 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

  • M1 – Inch Worm  
  • M2 – Shoulder Taps  
  • M3 – Plank  
  • M4 – Reverse Lunge  
  • M5 – Wall Sit Hold

B.

15 Min Flow : Quality Of moment 

  • 10 Plate Bent over Row 
  • 10 incline Plate Press Up 
  • 8 Plate OHS
  • 5 Clap push ups 

C.

12 Min EMOM: 3/4 Rounds 

  • 20/20 Side Plank L/R 
  • 20/20 Plate RDL ISO L/R 
  • 20/20 Wallsit plate Hold

Finisher: 

  • 50 plate Thrusters 
  • EMOM: 12 plank ups

WALL BALL WOD

TUESDAY 26 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

2-3 rounds of : 

  • 20 Side plank Rotations 
  • 10/10 single leg Glute Bridges 
  • 20 DU/40 SU/ 40 Star Jumps
  • 20 Hollow rocks
  • 20 snow angles
  • 20 half sits
  • 10/10 SA leg RDLs

A.) 3-4 Rounds:

  • 10 WB kang squats @4141
  • 10 WB RDLs @4141
  • 10/10 S.L lunge pulses 

B.) EMOM 12

  • M1: 40s hollow flutters (holding WB OH)
  • M2: 10 TGU SU
  • M3: 25/25s side plank rotations 

C.) 3-4 Rounds:

  • 8/8 S.A Floor press @3331 (if you can’t hold ball with one hand 16 floor press both hand on WB @3331)
  • 16 Bent over rows @3331
  • 16 Z press @3111 (3s up)

KETTLE BELL WOD

TUESDAY 26 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

-Joint prep, 10 reps each side/way-

Neck rotations 

Shoulder rotations 

Elbow rotations 

Wrist rotations 

Hip rotations 

Knee rotations 

Ankle rotations

2-3 rounds of : 

  • 20 Side plank Rotations 
  • 10/10 single leg Glute Bridges 
  • 20 DU/40 SU/ 40 Star Jumps
  • 20 Hollow rocks
  • 20 snow angles
  • 20 half sits
  • 10/10 SA leg RDLs

A: 8 Rounds QOM

  • 4 each side strict press (tempo 2.2.1)
  • 8 RDL (tempo 3.3.1)
  • KB flutters 30 secs each side 
  • 12 OHS squat (tempo 3.3.1)
  • 30 sec high knees holding KB 
  • B: Accumulate 3 min in a plank 

Each time you break 3 tempo Press ups on KB (3.2.1) 

  • C: 120 KB swings

Each break 6 KB Thrusters (2.2.1)

DUMBELL WOD

TUESDAY 26 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

Complete 2 rounds of

  • 10 shoulder rotations each arm
  • 20 shoulder taps 
  • 20 alt lunges
  • 5 Walkouts 
  • 5 Tempo squats 

Part A. 

3 Rounds: Not For time (Ensure Quality)

  • 30 Russian Twists with DB or without
  • 7 SA Thrusters
  • 5 single leg RDL each side 

Part B.

For Time: Complete 5 rounds 

10 Min TC:

  • 7 SA Sumo High Pulls each side
  • 2 One arm press ups each side (do them on your knees) 
  • 5 Squat Snatch each side
  • 3 SA Burpee Deadlifts each side

Part C. 

EMOM 12: 40 secs work, 20 secs rest

  • 1- DB TGU Sit up
  • 2- Dumbell Frontal Raise (both hands)
  • 3- 8-10 Renegade Rows each side
  • 4- Alt DB Power Snatch

Finisher: 5 mins

  • Max SA Thrusters 10/10
  • EMOM 14 Plank ups
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