Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 7 – WOD 33 – HUMP DAY #BEARSATHOME

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 6 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

A: 12min EMOM

  • M1 – 40secs Press ups
  • M2 – 40secs hold at bottom of press up (Chest just off the floor)
  • M3 – 40secs Pike press ups
  • M4 – 40secs Pike hold

B: 12min AMRAP

  • 5 Downups
  • 10 Towel Pull ups or rows
  • 12 Xfit sit ups
  • 10 Dips
  • 5 Burpees
  • 10 Wide Hand release Press Ups
  • 12 Hollow rocks
  • 10 Scap presses
  • 10 Ironman to Superman
  • 5min AMRAP
  • 10 Shoulder taps
  • 5 Inchworms
  • 10 forward and 10 backward bear crawl

60secs rest

C: 5min AMRAP

  • 10 Lalanne Push ups
  • 10 Superman extensions
  • 5 Russian Press ups
  • 10 Half sits

D: Finisher 5mins

  • Max Press up pumps
  • Everytime you break 5 Burpees

PLATE WOD

WEDNESDAY 6 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.

OHS  x 2 

  • 15 @ 2.2.2.1
  • 10 @ 3.3.3.1
  • 5 @ 4.4.4.1 

B.

AMRAP 12 FQOM 

  • 10 plate TGU sit ups 2.1.2.1
  • 8 plate squats 2.2.2.1 
  • 6 SA  Floor Press 2.2.2.1

C.

EMOM 12 

  • Plate round the worlds (take 3 seconds to rotate one way, 3 back = 1 rep) 
  • Plate tricep extensions ( 3 seconds , controlled squeeze back up) 
  • Plate walks in plank pos 
  • Frontal plate raises 

D.

21,15,9 

  • Broad jumps over plate 
  • Bicep curls in squat pos (2.1.2.1)
  • Strict press (2.1.2.1)

WALL BALL WOD

WEDNESDAY 6 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

Wednesday: Tempo Upper body 

A.)  Complete 2 rounds

Buy in: Max Time Frontal raise iso hold

  • 30 Strict press @2121
  • 15 WB Bicep curls in squat @3131
  • 15 WB curl+press 

B.) Amrap 10 mins: 

Every 1 minute complete 10 press ups 

  • 5 Burpees into Thruster 
  • 10 Wall ball snatch (use both hands)

C.)  EMOM: 12 mins: 45secs work

  • 1- Hspu/ Pike Push ups
  • 2- Plank iso hold 
  • 3- Wall ball Floor Press in glute bridge hold
  • 4- Wall ball Split clean 

D) Finisher: 

  • 50 WB Clusters
  • Emom 12 Dips

KETTLE BELL WOD

WEDNESDAY 6 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A: Kb bent over rows

  • 15/15 – with tempo of 2-2-2-1
  • 10/10 – with tempo of 3-2-3-1
  • 5/5 – with tempo of 4-3-4-1
  • After every set 8/12 Diamond press ups 

B: Split lunge strict press

  • 15/15 – with tempo of 2-1-2-1
  • 10/10 – with tempo of 3-1-3-1
  • 5/5 – with tempo of 3-2-3-1
  • After every set 3 – 5 clockwise and anticlockwise halos

C: 5min AMRAP

  • 5/5 Push jerk
  • 5/5 Alternating hands on Kb press ups
  • 5/5 Gorilla rows

90secs recovery Wide press ups off knees at 40% effort

5min AMRAP

  • 5/5 Kb pass throughs in plank
  • 10 Scap presses
  • 5/5 Kb Snatches

D: Remaining time of class 

  • Max Pike hold 
  • Every time you break break 2/2 Hang clean and press

DUMBELL WOD

WEDNESDAY 6 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A.)12min EMOM

  • M1 – 45sec Machine gun hold 
  • M2 – 12/12 Half kneeling press
  • M3 – 10 TGU SU
  • M4 – 10/10 Kneeling Windmills 

B.) Push + Pull.   (3 rounds 15TC)

  • 12/12 SA floor press @2221
  • 12/12 3 point bent over rows @2221
  • 12/12 push press (with 4s down)
  • 12 superman towel pulls @3331

C.) 15min AMRAP

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

D.) Finisher 2 rounds of:

  • 20 Dips
  • 10/10 DB hang Snatch
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