Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 6 – WOD 29 – SUNNY START #BEARSATHOME

OVER THE HUMP

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

THURSDAY 30 APRIL

Thursday: Gymnastics focused WOD with intensity to finish: 

A) B.) EMOM 12

(45s work, 15s rest)

  • M1- Pistol Squats to Bench /Chair 
  • M2- Sit up to standing up 
  • M3- 30/30s side plank rotations
  • M4- Bird dogs from plank position 

B) 10,9,8,7,5…..

  • 10 Strict HSPU or Pike Press ups
  • Plyometric press up 
  • Handstand walk in metres (if not then handstand hold against wall) for 20 seconds and reduce by 2 secs each time. 

C) 

5 min amrap 

  • 10 Hollow rocks 
  • 10 alt Single leg V-sits

Active rest: 

  • 2 minutes of alternating Shrimp Squat/bowler squat practice: 3 seconds eccentric tempo! 

5 min amrap: 

  • 5 Single leg burpees E/S 
  • 10 Straddle sits

Finisher: 

  • 50 Cyclist Squats for time: 
  • Every 10 reps 5 Squat Jumps, 6 skater jumps

PLATE WOD

THURSDAY 30 APRIL

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) Core EMOM 15

  • M1: 12-15 Seated pike pulses + 20s pike hold
  • M2: 40s Plate loaded good morning hold
  • M3: 40s HSH or 40s pike HSH
  • M4: 25/25s Max side plank pulses
  • M5: 40s Front crawl ( on belly and flutter legs)

B.) 2min work 1min rest.    (17mins total)

2min AMRAP:

  • 8 dips
  • 10 Plate push press

Rest 1min.  X2 

2min AMRAP:

  • 4/4 SA tall kneeling strict press
  • 8-10 Push-ups on plate

Rest 1min.  X2

2min AMRAP:

  • 8 Bent over rows
  • 10 Hollow rocks

Rest 1min.  X2

C.) 3 Rounds.    QOM

  • 8-10 HSPU or  Pike HSPU
  • 5/5 pistols or pistols to sofa
  • 12 towel pulls @2221 + 15s hold at top on last rep

D.) Finisher

  • 100 reverse snow angles
  • (Every 20 reps complete 15 V ups)

WALL BALL WOD

THURSDAY 30 APRIL

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

Coaches warmer: 

A) 12-10-8 FQM 

  • Kang Squat @3231
  • Single Leg RDL @2222
  • Death marches
  • Burpee into Thruster 

B) For Time: 

30-25-20-15-20

  • Wall ball bear hug squat 
  • Lateral jumps over wall ball 
  • Wall ball squat pulses 
  • Half sits 

C) 12 min Emom: 45 secs on,15 off

  • 1- Wall ball toes to ball 
  • 2- Wall ball curls in squat position 
  • 3- Wall ball super man extensions or GTOH
  • 4- wall ball pistol squats to chair (or Cossack squats/Shrimp Squats) 

Finisher: 

12-9-6 

  • Burpees over wall ball 
  • Press ups 
  • Overhead squat with wall ball

KETTLE BELL WOD

THURSDAY 30 APRIL

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A: EMOM 15 

  • M1- pike pos leg raises 
  • M2 – SA KB flutters 
  • M3 – plank walks onto KB if possible 
  • M4- kB pull through 
  • M5- kB lateral pulls (use obliques to return to centre)

B: AMRAP 12 

  • 10 alternating bird/dogs (really engage core when knee and elbow meet) 
  • 10 toes to KB or V sits 
  • 10 skydiver hamstring curls (keep knees of floor, squeeze heels to bum) 
  • 10 Bulgarian split squats (KB in goblet position) 

C: 5 rounds of quality movement 

  • 8 SL kB squats to an object (building on the control of the eccentric phase of movement we have been practicing 
  • 10 squat pulses with KB in bottom squat position (chest up/good form) 
  • 12 KB frontal raises 

D: Finisher

  • 100 dips 
  • EMOM 4 SA squat clean and press 

DUMBELL WOD

THURSDAY 30 APRIL

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A: 15min EMOM – Core warmer

  • M1 – 40secs Plank walks (elbows to hands)
  • M2 – 20/20secs Side plank extensions 
  • M3 – 40secs Skydiver curls
  • M4 – 40sec half crunches 
  • M5 – 40sec superman

B: 3-4 rounds

  • 10-12 towel pulls – with tempo of 2-2-2-1
  • 10-12 pike press ups – with tempo of 2-2-2-1
  • 10 Russian press ups
  • 10/10 Bent over rows – with tempo of 2-2-2-1
  • 5/5 – SA Db strict press

C: 3 rounds – Quality of movement

  • 3-5 Wall walks
  • 10 HS hold presses
  • 10 Wide stance press ups
  • 10 Kick ups to wall with 3sec hold

D: For remaining time of class 

  • Max time in free standing HS (of HS off wall)
  • Every time you come down 10 press up pumps
bearwalden2020