Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 4 – WOD 20 – MAKE THE MOST OF YOUR TIME – #BEARSATHOME

Running WOD Live!

Past the hump of week 4 – Your routine – Stick to it – 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

FRIDAY 17 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

15min EMOM warmer

  • M1: 30/30s lunge hold
  • M2: 45s Plank up downs
  • M3: 45s squat pulses
  • M4: 45s down ups
  • M5: 25/25s side plank

A: Once through

 AMRAP 5

  • 20 Air Squat
  • 20 V-sits

-2min recovery reverse lunges @40% effort-

B: AMRAP 5

  • 15 Jump lunge
  • 15 Press Ups

-2min recovery reverse lunges @40% effort-

C: AMRAP 5

  • 10 Burpee
  • 10 Dips

D: 30-20-10

  • Ironman to superman’s
  • Tuck jumps

+

  • 6/6 Cossack squats @3131
  • 12 superman towel pulls @3131

-At the end of each round-

PLATE WOD

FRIDAY 17 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A: AMRAP 8 

  • 8 plate sumo Deadlift 
  • 8/8 Bulgarian plate split squats (Overhead if possible)
  • 8 lateral plate jump on /offs (left-right=1rep) 
  • 8 side plate extensions (plate down side of body- use obliques to stand back up) 

B: 18 min time cap 

40,30,20,10  

  • Plate bicep curls 
  • Devils plate press 
  • TGU sit ups 

End of each round 30,60,90,120 seconds 

  • Wall sit with plate on knees 

If complete climb the ladder 2,4,6,8,10….

  • Burpee to plate 
  • Tricep extensions 

C: Finisher 

  • 100 plate squat cleans 
  • EMOM – 6 single arm OH lunges  

WALL BALL WOD

FRIDAY 17 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A: 3-4 rounds – 12min TC

  • 12 Kang squats with bicep curl at bottom of squat
  • 20 WB press
  • 10/10 Split squats bear hugging WB
  • 20 Ab crunches with WB

B: 12min EMOM (45secs of work / 15secs rest)

  • M1 – Frog pumps
  • M2 – Russian twists
  • M3 – Sumo squats
  • M4 – Lateral jumps over ball

C: 3 rounds – ISO holds

  • 45secs Wall sit with WB OH
  • 45/45secs side plank rotations
  • 30sec WB out in front

D: 3 rounds – 12min TC

  • 20 WB cleans
  • 20 G2OH
  • 20 High knees

KETTLE BELL WOD

FRIDAY 17 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

 Friday: Mixed Upper/Lower Body

 Coaches Warm-up:

A: Series of mini AMRAPS

1: 5 MIN AMRAP

  • 5/5 SA Hang clean into thruster
  • 5 Burpee Deadlifts

Rest 2 min

2: 5 MIN AMRAP

  • 5/5 SA Renegade rows
  • 10 Sumo Stance Squats with KB 

Rest 2 min

3: 5 MIN AMRAP

  • 10 Pike Sit Raises
  • 5/5 SA Overhead Reverse Lunges

B: 22-16-10

  • 11/11 Hang Clean+Jerk
  • HSPU/Pike Push up
  • Hollow Rocks with KB

C: EMOM: 10 – 45 secs working period

  • 1- 10/10 Reverse Lunge into Strict Press  
  •    2- KB Russian Swings

Finisher: 

For time: 

  • 20 SA Man Makers each side

DUMBELL WOD

FRIDAY 17 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A: AMRAP 8

  • ‘Buy in’ 30 DB Squats
  • 14 Bulgarian Splits (7es)
  • 12 DB RDL
  • 10 DB Devils walk

Rest

B: AMRAP 7

  • Buy in’ 40 DB Hand Power Clean
  • 12 DB Push Press
  • 10 DB Snatch
  • 8 DB Bicep Curls

Rest

C: AMRAP 6

  • ‘Buy in’ 50 deadlift
  • 10 Thrusters
  • 8 Hang Squat Clean
  • 6 ODB Burpee
  • AMRAP 5
  • 14 Walking Lunge
  • 10 Hang power Clean and Press
  • 6 SA Devils Press
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