Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 5 – WOD 21 – STAY STRONG #BEARSATHOME

BACK TO SCHOOL - Never Stop Learning

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

MONDAY 20 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

A: Bulgarian squats

  • 15/15 – with tempo of 2-2 (hold just above floor)-2-1
  • 12/12 – with tempo of 3-3-3-1
  • 9/9 – with tempo of 4-4-4-1
  • 6/6 – with tempo of 5-5-5-1

Into 1min max split squat pump left front / 1min max split pump right front

B: Good mornings

  • 20 – with tempo of 2-1-2-1
  • 15 – with tempo of 3-1-3-1
  • 10 – with tempo of 4-1-4-1

C: Glute bridges

  • 20 – with tempo of 1-2-1-1
  • 15 – with tempo of 2-3-2-1
  • 10 – with tempo of 3-4-3-1

D: 3 rounds

  • 40 High knees
  • 20 1 and a half squats (1 rep is drop into squat, stand up halfway then drop into squat again and stand tall)
  • 10 Glute bridge walk outs
  • 20 Frog pumps
  • 20 Skydiver curls

Any remaining time:

  • Max jump lunges

PLATE WOD

MONDAY 20 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A: Kang squat bear hugging plate

  • 15 – with tempo of 1-1-1-1-1-1
  • 12 – with tempo of 2-2-2-2-2-1
  • 9 – with tempo of 3-3-3-3-3-1
  • 6 – with tempo of 4-4-4-4-4-1

B: Single leg RDLs bear hugging plate

  • 12/12 – with tempo of 2-1-2-1
  • 9/9 – with tempo of 3-2-3-1
  • 6/6 – with tempo of 4-3-4-1

C: 2 rounds for time

  • 20 Mountain climbers with hands on plate
  • 20 Sumo deadlifts
  • 20 Front foot elevated lunges
  • 20 G2OH

D: 12min time cap

21-15-9

  • Lateral jumps over plate
  • Cossack squats with foot on plate
  • Cyclist squats (heels on plate)

10-10-10

  • Glute bridge walkouts

WALL BALL WOD

MONDAY 20 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A: WB squats (bear hug WB)

  • 30 @33X1
  • 20 @4421
  • 10 @5251

B: The mc Gill big 3 + RDLs

2-3 Rounds

  • 20/20s Curl up
  • 45/45s Side plank
  • 30/30 Bird dog holds
  • 20 RDLs @2221 (bear hug WB)

(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 20s and then changed legs and repeat)

C: 3-4 Rounds of:

  • 20 WB marches on the spot (WB OH)
  • 20 WB Alt shoulder push press
  • 20 Cossack squats (10 each side)

D: Finisher for time

3 Rounds of:

  • 20 Reverse lunges with WB OH
  • 30 Mountain climbers (hands on WB)

KETTLE BELL WOD

MONDAY 20 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A: WB squats (bear hug WB)

  • 30 @33X1
  • 20 @4421
  • 10 @5251

B: The Big Mc Gill 3 + RDLs

2-3 Rounds

  • 20/20s Curl up
  • 45/45s Side plank
  • 30/30 Bird dog holds
  • 20 RDLs @2221 (bear hug WB)

(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 20s and then changed legs and repeat)

C: 3-4 Rounds of:

  • 20 WB marches on the spot (WB OH)
  • 20 WB Alt shoulder push press
  • 20 Cossack squats (10 each side)

D: Finisher for time

3 Rounds of:

  • 20 Reverse lunges with WB OH
  • 30 Mountain climbers (hands on WB)

DUMBELL WOD

MONDAY 20 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

Monday: Tempo Legs 

Coaches Warm-up 

A: Rep scheme ascending by 2: TC 10 minutes

6,8,10,12,14 @3311

  • DB Goblet Squat Thruster 
  • Single arm Squat Snatch (3 secs on catch)

B: Accumulate a 6 minute wall sit hold DB on knees

Every break of form 

(1 Airsquat before each broad jump)

  •  10 Broad Jumps and 10 secs rest 

C: 22-16-10 

  • Power snatch 
  • Calf raises with DB 
  • Burpee Deadlifts

After each round: 

  • 5 Glute bridge March outs

D: Finisher: For Time

  • 40 jump squats with DB in FR
  • 20/20 DB Suitcase Explosive lunges
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