Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 5 – WOD 23 – 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

WEDNESDAY 22 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

A: EMOM 12:

  • 1- 1 min Wall sit hold 
  • 2- 45 secs squat pulses
  • 3- 45 secs Cross fit sit-ups 
  • 4- 45 Secs Plank ups

B: AMRAP 12: 

  • 12 Alt Single leg V-sits
  • 10 HRPU
  • 3 walkouts
  • 20 Jump Squats
  • 8 Pike Press ups

C: Mini Amraps 

5 min amrap 

  • 8 Air Squats 
  • 8 burpees 
  • 8 dips

1 min recovery Walkouts @40%

5 min amrap 

  • 12 Half Sits 
  • 12 Alt Heel taps 

D: Finisher: 

  • 1 min on 1 min off x3 
  • Max Handstand Push ups 

(Use bench for pike push ups if no HSPU)

PLATE WOD

WEDNESDAY 22 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A: SA Floor press

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

B: Bent over rows

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

C: 12min EMOM

  • M1 – 45sec Machine gun hold (press into plate to engage pecs and lats) 
  • M2 – 12/16 Tall kneeling press
  • M3 – 10 TGU SU
  • M4 – 10/10 Windmills

D: 15min AMRAP

  • 20 Front lateral raises
  • 20 Skydiver curls
  • 20 Tricep extensions
  • 20 Hollow rocks
  • 20 Plate pullover
  • 10/10 Side plank extensions
  • 20 Bicep curls

WALL BALL WOD

WEDNESDAY 22 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A.)  3 Rounds of:

  • 15 Z press @3231
  • 10 WB front raises 
  • 30s WB machine gun hold 
  • 10 WB Kang squats @2221

(WB machine gun hold- stand up straight. Elbows against rib cage, arms at 90 degrees out in front, WB in hands. This is a isometric hold for your biceps but also try and squeeze the WB this will fire up your pecs)

B.) Push ups + Hollow hold

  • 20 Push-ups @2221
  • 45s hollow hold/ tuck hold
  • 20 WB bicep curls in squat position @2121

Rest as needed

  • 15 Push-ups @3331
  • 45s Hollow hold/ tuck hold
  • 15 WB bicep curls in squat position @3131

Rest as needed 

  • 10 Push-ups @4441
  • 45s Hollow hold/ tuck hold
  • 10 WB bicep curls in squat position @4141

C.) 3- 4 rounds of:

  • 10 WB bent over rows @3331
  • 10 WB Tricep extensions @3131
  • 10/10 Russian twists with WB

D.) Finisher 

  • 120 WB Push press
  • Every 30s 3 tuck jumps

KETTLE BELL WOD

WEDNESDAY 22 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A.

  • Seated SA Arnie Press 9/9   4.1.4.1
  • Seated SA Arnie Press 12/12   3.1.3.1
  • Seated SA Arnie Press 15/15 2.1.2.1

B.

EMOM 12 

  • SA OHS 2.1.2
  • SA push jerk (2 seconds hold in catch position) 
  • Bent over rows 2.1.2 

C.

21,15,9 

  • KB devils Press  
  • KB skull crushers 2.1.2 
  • SA renegade rows 2.1.2 

Finisher 

  • 100 TGU sit ups 
  • Every 20 reps 6 Over KB broad jumps 

DUMBELL WOD

WEDNESDAY 22 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

Wednesday: Tempo Upper Body

Coaches Warm-up: 

A) 2-3 Rounds: 

  • 20 SA Seated Strict Press no tempo 
  • 10 Reps (3-5 second Negative HSPU or Pike press up )
  • 10 SA Seated Strict Press 
  • 5 (3-5 second Negative HSPU or pike)

B) AMRAP: 12 Mins 

  • 7 SA Thruster (2 secs in the hole)
  • 30 Secs Hollow Hold
  • 5 Man Makers (each Side) 

C) 22-16-10

  • Press up Pulses 
  • Overhead Tricep Extension In 90 degree squat position Tempo @ 2-2-1-1
  • SA Hang Muscle snatch
  • Cossack Squats with DB Tempo @2-2-1-1

Finisher: 

  • 100 Press ups (on knees if needed)
  • EMOM 5: 16 Shoulder taps 
bearwalden2020