Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 6 – WOD 28 – RAIN, RAIN, GO AWAY #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

WEDNESDAY 29 APRIL

Short Intense Warm-up : Generic 10 mins as Prescribed

5 min TC:

A) Accumulate as many press ups pulses in Bottom of Press up position as possible for the 5 minutes. 

Every break of form 10 Burpees. 

B) (Optional If pull ups bar or towel) 

Towel Pull ups Or bent over rows

  • 3 sets of 8 reps @3231 1 min rest per set 

C)24-21-18-15-12-9-6 

  • Pike position Shoulder taps 
  • Reverse snow angles tempo @2222
  • Plank Ups (up downs) 

C) 5 Minute mini AMRAP’s 

5 min amrap: max reps in 5 minutes. 

  • Bodyweight man Makers: 

(1 press up, 1 shoulder tap each side, then pulling the legs up, squat and then extend into a jump with hands overhead) 

1 rep complete. 

Rest accordingly- into:

5 min amrap: 

  • 10 Russian Press ups 
  • 5 Lalanne press 
  • 10 Superman extensions (2 second pause at top) 

5 Amrap 

  • 20 Airsquats 
  • 10 Sit ups to standing up

E) 

  • (not for live zoom session- For anyone that can 3×5 L-Sit Pull ups (only if pull up bar available)

PLATE WOD

WEDNESDAY 29 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) SA Floor press + Bent over rows

  • 15/15 floor press @2221
  • 15 Bent over row @2221

-Rest as needed-

  • 12/12 Floor press @3231
  • 12 Bent over row @3231

-Rest as needed-

  • 9/9 Floor press @4241
  • 9 Bent over row @4241

-Rest as needed-

  • 6/6 Floor press @5251
  • 6 Bent over rap @5251

B.) 15min EMOM

  • M1: 45s Machine gun hold plate in front 
  • M2: 12-16 Tall kneeling press
  • M3: 10 TGU SU
  • M4: 6/6 Windmills
  • M5: 12-15 GTOH

C.) 15min AMRAP

  • 15 Front lateral raises
  • 15 Tricep extensions
  • 15 Hollow rocks
  • 15 Plate pullover
  • 15/15 Side curls
  • 15 Bicep curls in squat

WALL BALL WOD

WEDNESDAY 29 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A: 3 Quality Rounds 

  • 12-15 Bicep curl and press – with tempo of 2-2-2-2-1
  • 30sec Machine gun hold (squeeze the ball between hands to engage pecs)
  • 12 press ups of Wb – with tempo of 2-1-2-1
  • Max hold in bottom of press-up (chest should be no more than an inch off the floor)
  • 10 lateral Wb raises
  • Max hold of ball out in front In ISO Split Stance

B: 3 Quality Rounds 

  • 12 bent over rows with tempo of 3-2-3-1
  • 12 Good Moring 2-2-3-1
  • 12 kang Squat 3-2-3-1
  • 12 Cyclist Squat 3-2-3-1

C: AMRAP 5

  • 12 Deadlift 
  • 9 G2OH 
  • 6 Devils Press 

D: AMRAP 5

  • 50 Squat Clean

Any time remaining = Max Wall Ball 

E: AMRAP 5

  • 30-50 Burpee over Medball (You Choose your Punishment)
  • Any remaining time = Max Press ups 

KETTLE BELL WOD

WEDNESDAY 29 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A: 4-5 Rounds of 

  • 10 Arnie press (2.2.2.1)
  • KB bicep curls (2.3.1) – focus on eccentric phase of movement 
  • Bent over rows (2.3.2.1)
  • Goblet squats ( no tempo but good movement , controlled)

B: 10 min EMOM

  • M1- 5 over KB Broad jumps any remaining time = KB push press with (2 seconds in the catch 
  • M2- 10 jump lunges any time remaing = alternating squat cleans (2 seconds in the catch) 

C: Chipper 

  • 100 goblet squat pulses 
  • 6 SL KB RDL 3.2.3 
  • 80 Glute bridge extensions (pause squeeze at hop of monemet – KB on hips) 
  • 6 Dragon flags (hold KB with arms extended or piece of furniture- lower with a 4 second tempo 
  • 60 KB swings 
  • 6 renegade rows 2.2.1
  • 40 SA KB snatch 
  • 6 TGU sit ups 2.2.2
  • 20 KB clean and jerks 
  • 6 over KB burpees 
  • 10 sumo DL high pulls 
  • 6 devils press 

DUMBELL WOD

WEDNESDAY 29 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A: 5 sets of 5/5 SA Db Z press with tempo of 2-1-2-1

  • After every set max diamond press ups

B: Gorilla rows 4 sets of 10/10 with tempo of 2-1-2-1

  • After every set max bent over rows holding each end of  Db in both hands
  • Pull to lower ribs to work on lats

C: 5min AMRAP

  • 5/5 Hang cleans
  • 5/5 Push press
  • 10 Press ups

1min rest

5min AMRAP

  • 20 Russian twists
  • 5/5 Renegade rows
  • 10 Pike press ups

1min rest

5min AMRAP

  • 20 Hollow flutters with SA Db in air
  • 15 Dips with Db on lap
  • 10 EZ pullover on floor

D: 3-4 rounds

  • 200m run / 40secs high knees
  • 10/10 Db snatch
  • 10m HS Walk / 15m bear crawl
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