Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 4 – WOD 18 – SUNNY SAFFRON WALDEN – GET STRONG #BEARSATHOME

Get Running

The start of week 4 – Your routine – Put in your best effort

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

WEDNESDAY 15 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

A: The Mc Gill big 3 + HRPU

  • 30/30s Curl up
  • 45/45s Side plank
  • 30/30 Bird dog holds
  • 12 HRPU (hand release push ups)

(The curl up- lay on your back, one leg out straight other leg bent. Both hands under lower back. Tuck your chin and lift shoulders off the ground hold that for 30s and then changed legs and repeat)

B: Push ups + Hollow hold

  • 20 Push-ups @2221
  • 45s hollow hold/ tuck hold
  • 15 Push-ups @3331
  • 45s Hollow hold/ tuck hold
  • 10 Push-ups @4441
  • 45s Hollow hold/ tuck hold

C: 3 Rounds of:

  • 5 Pike / pyramid push ups @3131
  • 10 bed sheet pulls/ superman towel pulls @3131
  • 15 air squats @21X1
  • 20 superman extensions 

D: Finisher 2 rounds:

  • 20 burpees 
  • 20 shoulder taps in plank

PLATE WOD

WEDNESDAY 15 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.

EMOM 12 for QOM 

  • M1 – 6-10 OH plate squats 3.3.1 
  • M2- 6-10 RDL 3.1.3 
  • M3 – 6 E/S SA waiters lunges 
  • M4 – 40 secs TGU sit ups 

B.

To complete for QOM whilst fatigued 30,20,10 (focus on good control throughout) 

  •  Floor press 2.2.1
  • Tricep extensions 2.2.1
  • Seated strict press (no tempo but focus on control throughout) 

Each round 

  • 10,15,20 plate bicep curls (full extension) 

Finisher – ladder 2,4,6,8,10….12 min TC 

  • Burpee to plate with a GTO 
  • Plate plank walks

WALL BALL WOD

WEDNESDAY 15 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A: Glute Bridge Ball press

  • 20 – at tempo of 1-1-1-1
  • 15 – at tempo of 2-1-2-1
  • 10 – at tempo of 2-2-2-1
  • 5 – at tempo of 3-2-2-1

After every set must do max effort Press ups

B: Press

  • 20 – at tempo of 2-1-2-1
  • 15 – at tempo of 2-2-3-1
  • 10 – at tempo of 3-2-3-1
  • 5 – at tempo of 3-3-3-3

For time

5-10-15-20

  • Z press
  • Halos
  • Press ups off ball
  • Bicep curl and press

EMOM 12mins (40secs on / 20seecs rest)

  • M1 – Tricep extensions
  • M2 – Machine gun hold
  • M3 – WB raises
  • M4 – WB thrusters

KETTLE BELL WOD

WEDNESDAY 15 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

Warmer:

3 Rounds of:

  • 10 Glute kick outs
  • 5 Air squats (Slow and Controlled)
  • Quadrooped Hold with 5 SA Arm rotations to the sky

To Finish:

  •  1 Min max High knees to get HR UP.

A: Time Under Tension

2 Rounds For Quality of Movement:

  • 15/15 SA Glute bridge floor press @2221
  • Rest 1 min
  • 15 Frontal Raises @3331
  • Rest 1 min
  •  15 Seated Overhead Tricep extensions (Both hands) @3331

To finish complete 2 sets of

  • max seconds in mid push up iso hold

B: 12 Min EMOM 40s work, 20s rest

For each movement you will perform 20 seconds of reps followed by a 20 second isometric hold in designated position on one side only and then swap sides for the next 3 mins of the EMOM.

  • 1-  Front foot elevated Split Squat (One leg only)
  • 2-  Arnold Press (Hold will be with KB at 90 Degrees mid strict press hold)
  • 3-  SA Bicep curl in Bottom of squat (Hold is mid bicep curl)

C:

Intensity Raiser/Threshold Heart Rate work to finish:

Buy in:

  • 40 KB Russian Swings
  • AMRAP: Push/Pull 12 MINS
  • 6 KB Jerks each side
  • 12 Sumo Deadlift High pull
  • 6 Devil Press
  • 12 Press up pulses

Finisher:

  • Max straight leg TGU Sit-ups in 3 minutes

DUMBELL WOD

WEDNESDAY 15 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A: Warmer – EMOM 12 50s work 10s Rest 

  • M1- Inch Worm
  • M2- Russian baby makers 
  • M3 – Split Squat 
  • M4 – Star Jump

B) 21-15-9

  • Down Ups 
  • Dumbell Power Clean 
  • Push press 

C: 21-15-9

  • Db Swings 
  • Db Reverse Lunge 
  • Db Cossack Squat 

D: 21-15-9 

  • DB Dnatch 
  • HSPU 
  • OHS 
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