Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 11 – WOD 54 – STAY STRONG #BEARSATHOME

PAST THE HUMP

Stay home – Stay Safe – Protect Others – Workout.

WARM UP

GET WARM WITH US

EMOM 10 45s Movement

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

BODYWEIGHT WORKOUT

THURSDAY 4 JUNE

Short Intense Warm-up : Generic 10 mins as Prescribed

A.) 3-4 Rounds NO REST between rounds.

  • 30s Max Push ups
  • 30s Plank hollow hold (shoulders over wrists. Squeeze core, push floor away)

B.) Iso holds 3 rounds

  • – 30s bottom of push up hold
  • – 30s Mid bicep curl hold (use anything heavy from home to hold in this position)
  • – 30s Quadrooped hold
  • – 30s Straight bridge hold (reverse plank, chest facing the sky)
  • – 30s Sky diver hold (squeeze shoulder blades together)

C.) 12min AMRAP Push + Pull

  • 10 HSPU or Pyramid push ups
  • 10 Bed sheet pulls @2221 or towel pulls
  • 10 Russian push ups
  • 12/12 S.A bent over rows @2221 (use anything heavy you can hold from the house)
  • 12 Dips (of sofa, chair, bench, bed etc)

D.) 5min Pistol practice (single leg squat)

  • Accumulate 10 eccentric reps each side (lowering yourself down to a chair, sofa as slow as you can on one leg. Once complete place both feet on floor and stand up to start the next rep)
  • Accumulate 10 reps each side (standing up from chair, sofa on one leg. Once stood up place both feet on floor sit back down to start next rep)

E.) Build on from last week.

  • 4-5 Rounds of:
  • 12s Hand stand hold 
  • 12 lean overs 
  • 12 palm lifts 
  • 12 shoulder taps
  • All in hand stand pike position. (video demo of this in on Facebook members page)
  • Video yourself doing it and tag all the coach’s.

PLATE WOD

THURSDAY 4 JUNE

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A:

5min AMRAP

  • 15 Cyclist squats (heels on plate)
  • 10 x situps
  • 5 Jump tucks

2min recovery doing air squats at 50% effort

5min AMRAP

  • 21 Bent over rows
  • 15 Press ups
  • 9 G2OH

2min recovery doing press ups of knees as 50% effort

 5min AMRAP

  • 20 Calf raises (feet on plate)
  • 20 Alt lunges with plate press 
  •    20 Bicep curls

2min recovery doing glute walk outs as 50% effort

B: For time 22-16-10

  • Plate press
  • Mountain climbers with hands on plate
  • Cossack squats with plate OH

C: 3 rounds 

  • 5 Burpees
  • 10 Squats bear hugging plate
  • 30sec plank
  • 10/10 Single leg RDL with heel on plate
  • 10 Glute bridges with feet on plate
  • 30/30 sec side plank 

WALL BALL WOD

THURSDAY 4 JUNE

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A.) 5 Rounds NO REST between rounds:

  • 30s Max WB floor press
  • 30s Slow recovery floor press/ can be with WB or no weight.

B.) 8-12min EMOM 

  • M1: 45s Hollow rocks
  • M2: 45s Bottom of push up hold (chest off floor)
  • M3: 45s Max WB bicep curls
  • M4: 45s HSH or Pike hold

C.) 15min AMRAP Push + Pull

  • 10 HSPU or Pyramid push ups
  • 10 Bed sheet pulls @2221 (or towel pulls)
  • 6/6 Push ups (one hand on the WB)
  • 15 WB Bent over rows @3231
  • 15 Dips @2121 (of sofa, chair, bench, bed etc)
  • 10/10 Side plank rotations (reps each side)

D.) 5min Pistol practice (single leg squat)

  • Accumulate 10 reps each side (lowering yourself down to a chair, sofa or WB as slow you can on one leg. Place both feet on floor and stand up to start the next rep)
  • Accumulate 10 reps each side (standing up from chair, sofa or WB on one leg. Once stood up place both feet on floor sit back down to start next rep)

E.) Build on from last week if Pos: 

4-5 Rounds of:

  • 12s Hand stand hold 
  • 12 lean overs 
  • 12 palm lifts 
  • 12 shoulder taps

All in hand stand pike position. (video demo of this in on Facebook members page)

Video yourself doing it and tag all the coach’s.

KETTLE BELL WOD

THURSDAY 4 JUNE

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

AMRAP 15 

  • 50 KB renegade rows 
  • 40 shoulder taps plank pos 
  • 30 hollow rocks 
  • 20 pike pos HSPU 
  • 10 KB Turkish Get ups (5 ES) 

EMOM 12 

  • 1- Toes to KB – control all the way down 
  • 2- rotational mountain climbers 
  • 3- SA KB Flutters 
  • 4-bird dogs extensions 

AMRAP 7 

  • 30 sec handstand hold 
  • 20 SA KB Oblique side bends 
  • 10 KB frontal raises 

Accumulate 5 mins in hollow hold  – each break 6 Overhead KB Squats

DUMBELL WOD

THURSDAY 4 JUNE

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

Thursday: Gymnastics based 

A) 3 Rounds FQM

  • 20 DB TGU Sit ups @2121
  • 20 Handstand Hold Shoulder taps (30 pike hold shoulder taps)
  • 5 SA overhead Reverse Lunge 
  • 3 Turkish Get ups Each arm 

B) EMOM 8 mins 40 seconds work 

  • M1- alternating pistol squats (onto chair if needed) (with DB if you can)
  • M2- 5m handstand walk then hold against wall
  • M3- 10/10 SA Upright rows with DB 
  • M4- 10 Towel or Bed sheet pull ups @2121(alternative is bent over rows) 

C) Mini AMRAP’s 

5 min amrap 

  • 20 V-sits 
  • 10 DB Goblet Squats 

Rest 1 min 

5 min amrap 

  • 10 Pike sits or straddles 
  • 5 walkouts with 3 press ups after each walkout 

Finisher: 

  • 100 Split leg RDL’s 50/50 ES
  • Every 20 reps Perform:
  • 20 calf raises and 5 Burpee Deadlifts each side
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