Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 6 – WOD 26 – NEW TIMETABLE – ENJOY THE RAIN #BEARSATHOME

A CHANGE IN THE WEATHER

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 27 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

Monday: Tempo Legs

Time Cap 10 minutes 

A) Buy in: 

  • 40 Air Squats
  • 10 Jump Squats 
  • Accumulate a 5 minute Wall sit

Every break of form 10 Glute Bridge

B) EMOM 12: 

  • 1- 30/30s split squat hold 
  • 2- 40 secs Hollow hold
  • 3- 40 secs Squat Pulses 
  • 4- 40 secs Half Sits 

C) For Time: 

  • Buy in: 20 Prisoner squats @4411
  • 50 Lunge Pulses each side
  • 50 Press ups 
  • 50 Sit-up to standing up 

Buy out: 200m run or 100 DU

Finisher: 

  • 3 mins of max Burpee squat jumps

PLATE WOD

MONDAY 27 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) Kang squats + Cossack squats 

  • 20 @33X1 + 6 Cossack squats (no weight)
  • 15 @4421 + 10 Cossack squats 
  • 10 @5251 + 14 Cossack squats 

B.) 12min EMOM

  • M1: 20/20s Curl up or 40s Hollow hold
  • M2: 30/30s Side plank
  • M4: 30/30s Bird dog holds
  • M5: 45s Towel scap pulls @2221
  • M6: 45s calf raises 

C.) 3-4 rounds of:

  • 7/7 front foot elevated split lunge @2121
  • 14 RDLs @2121
  • 40 DU, SU or penguin taps

 

D.) Finisher for time

3 Rounds of:

  • 16 cyclists squats (heels on plate)
  • 12 Burpees to plate 
  • 8 push-ups with feet on plate

WALL BALL WOD

MONDAY 27 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A: Overhead Squat 

  • 20 @ 2.3.2.1
  • 15 @ 3.4.3.1 
  • 10 @ 4.5.4.1 

B: AMRAP 8 

  • 10 Alt wallball curtsy lunges (Wallball  in goblet pos- good control throughout)
  • 10 RDL 2.2.1 
  • 10 alt press-ups off wallball 

C: AMRAP 9 

  • 6TGU sit ups 2.1.2.1
  • 6 over wall broad jumps 
  • 6 Bear hug squats 2.2.2.1

D: AMRAP 10

  • 4 Bent over row 2.2.2.1
  • 4 Squat snatch (drop under 2 secs in catch) 
  • 4 GTO 

D: 120 medball cleans 

Each break = 

  • 5 lateral step overs or jumps over medball 
  • 5 bicep curls with Medball 

KETTLE BELL WOD

MONDAY 27 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A.10-1 

  1. Hang snatch to thruster (pause 2 secs in catch)
  2. Reverse KB lunges (focus on good control, chest up- KB in goblet squat pos)
  3. Narrow KB goblet squats (2.2.1)

B1.AMRAP 8 

  1. 20 S/A KB Deadlift (10 ES. 2.2.1)
  2. 10 squat clean (2 seconds in catch)
  3. 5 RDL (3.3.1)

End of each round 4 Split Jerks ( 2 seconds in catch then reset) 

60-90 secs rest into 

B2. AMRAP 7 

  1. 15 Glute bridges (KB on hips- pause 2 secs at top – squeeze) 
  2. 10 Russian twist (FQOM)
  3. 5 Broad Jumps over KB 

60-90 secs rest into 

B3. AMRAP 6 

  1. Goblet Squats 2.2.2.1
  2. Kang Squats 2.2.2.1
  3. KB swings 

C. KB split Jerk 

  1. 12 – 6 ES . 2 seconds in catch 
  2. 10 – 5 ES. 3 seconds in catch 
  3. 8 – 4 ES. 4 seconds in catch 

Finisher Max leg Raises (lay flat, arms fully extended, hold KB.. Raise legs to 90 degrees & lower) 

Each break 5 bicep curls in squat position 

DUMBELL WOD

MONDAY 27 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A: Good Mornings with Db behind neck

  • 20 – with tempo of 2-1-2-1
  • 15 – with tempo of 3-2-3-1
  • 10 – with tempo of 4-3-4-1
  • 5 – with tempo of 5-4-5-1

After every set max frog pumps

B: Hamstring curls with Db between feet

  • 4 sets of 10reps
  • With tempo of 2-2-2-1
  • Then tempo of 3-3-3-1
  • Then tempo of 4-4-4-1
  • Then tempo of 5-5-5-1

C: 5min AMRAP

  • 5/5 Cossack squat with Db in front rack
  • 15 Calf raises holding Db
  • 10 Broad jumps

1min recovery – air squats at 40% effort

D:  5min AMRAP

  • 10 squat pumps with Db in goblet
  • 10 Jump lunges
  • 10 Cross body deadlifts

E: Finisher – remaining time of class

  • 5/5 OH lunges
  • 10 Pike situps
  • 10 Skater jumps
  • 10 Skydiver curls
bearwalden2020