Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 11 – WOD 55 – 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

FRIDAY 5 JUNE

Short Intense Warm-up : Generic 10 mins as Prescribed

For time: 

10,12,14,16,14,12,10 

  • Shoulder taps 
  • Wide Stance Press ups
  • Snow Angels 

Core Burner: 4 Rounds Isometric Holds

30 Seconds on each hold 

  • Side Plank R
  • Side Plank L
  • Plank Hold
  • Straight leg Hold (heels off ground hold)

30 seconds rest 

AMRAP’s 

X2 rounds

  • 3 mins Max Burpees 

30 secs rest 

  • 3 Mins max Press ups 

AMRAP 6 mins: 

  • 20 Airsquats 
  • 20 Explosive Lunges 
  • 20 Squat Pulses

Rest 2 mins 

Accumulate a 3 Min Wall sit hold 

Every break of form 8 Squat Jumps

PLATE WOD

FRIDAY 5 JUNE

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

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

For time

22-16-10

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

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

FRIDAY 5 JUNE

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A.) 15min EMOM warmer

  • M1: 30/30s max reps Bulgarian split squats
  • M2: 45s Plank up downs
  • M3: 45s squat pulses
  • M4: 45s down ups
  • M5: 45s Glute bridge marches

B.) Once through 

 AMRAP 5

  • 20 Lunges with WB
  • 20 X fit sit ups with WB

– 2min recovery reverse lunges @40% effort-

AMRAP 5 

  • 15 Dips
  • 15 Press Ups on WB

-2min recovery reverse lunges @40% effort-

AMRAP 5 

  • 10 Burpee over WB
  • 10 Tuck jumps

B.) 30-20-10

  • Alt WB thrusters 
  • RDLs

+

  • 12 down ups
  • 12m bear crawl or 12 forward & backward bear crawls

-At the end of each round-

KETTLE BELL WOD

FRIDAY 5 JUNE

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A.10.20.30.40

  • SA KB Thruster 
  • Sumo Deadlift high Pulls 
  • KB pull through in plank pos 

End of each round 10 KB bicep curls in squat position 

AMRAP 5 – 3 Rounds 

  • 6/6 Hang KB Snatch 
  • 6/6 OH  KB walking lunges 

Remaing time KB Goblet Squats 

 90 sec rest into – AMRAP 5 – 2 Rounds 

  • 8/8 KB clean and press
  • 8/8 KB curls 

Remaining time Over KB burpees 

90 sec rest into AMRAP 5 – 1 Round 

  • 10/10 devils press 
  • 10/10 TGU sit ups 

Remaining Time MAX push press 

27,24,21,18,15,12,9,6,3

  • Cross body deadlift 
  • Russian twists

DUMBELL WOD

FRIDAY 5 JUNE

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

Friday: Mixed Upper/Lower body 

Coaches Warm-up

A) 7 minute AMRAP: 

  • 10 Hollow Rocks with DB 
  • 5/5 SA Devil press 

Complete 3 rounds of complex: FQM

  • 4/4 SA Squat Snatch 
  • 5/5 SA Front Squat 
  • 4/4 SA Muscle Snatch 

B) 5 Minute AMRAP’s 

  • 10 Lateral Burpees over DB 
  • 5/5 Renegade Rows

2 mins recovery lunges @40%

5 min amrap 

  • 5/5 SA TGU sit ups with DB 
  • 5/5 DB Split leg Deadlift 

2 mins recovery Lunges @40% 

5 min amrap: Push/Pull

  • 6 Archer Press ups 
  • 20 DB bicep curls in bottom of squat position

Finisher: 

16,14,12,10,8….2

  • Explosive Lunges with DB in front rack 
  • Metres in Duck Walk (16m,14m,12m…)
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