Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 7 – WOD 34 – THURSDAY ALREADY #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

THURSDAY 7 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

A: AMRAP 15 

  • 50 straight body crunches 
  • 40 heel taps 
  • 30 hollow rocks or hollow tuck 
  • 20 sky diver curls 
  • 10 pike pos HSPU 

EMOM 12 

  • 1- pistol squats/shrimp squats 
  • 2- reverse plank hold 
  • 3- alternating v sits 
  • 4- quadruped hold 

C: To be completed…

  • 100 alternating single leg crab extensions 

D: Emom – 5 diamond push ups 

Into…

  • Accumulate 3 mins in plank hold – each break 10 cyclist squats squats

PLATE WOD

THURSDAY 7 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A: EMOM 12 

  • M1- handstand hold plate walks, (regression pike position plate walks or palm lifts) 
  • M2- wall sit with plate on knees 
  • M3- flutters holding plate maintaining hollow pos 
  • M4- skydiver curls 

B: 40,30,20,10 

  • plate oblique side crunches 
  • glute bridge extensions with plate on hips 
  • SL RDL’s holding plate 

End of each round 10 TGU plate sit ups 

C:

  • 120 shoulder taps from pike position 
  • Each break 
  • 10 plate walks from plank pos 

WALL BALL WOD

THURSDAY 7 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A.) Tempo Emom 12 mins 

  • 1- Overhead Split squat pulses @2221
  • 2- 30 second push ups hold – max floor press 
  • 3- Max Hollow hold – into Straight leg deadlifts
  • 4- Kang Squats @3331

B) 5 Minutes

  • alternating pistol squat practice
  • (Or shrimp squats) 

If no pistols – 

  • Accumulate a 2 minute Single leg wall-sit hold – 20 Wall ball squats each break of form.

C.) 3 Rounds for time: 

  • 12 HSPU or hand release pike press ups 
  • 12 alt v-sits (with wall ball if possible)
  • 24 GTOH 
  • 24 Plank jacks

Finisher: 

  • 25 Superman extensions 
  • 30 reverse snow angels 
  • 10 wall walks

KETTLE BELL WOD

THURSDAY 7 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

A: 12min EMOM

  • M1 – 40secs Pike Press ups
  • M2 – 40secs Hollow hold
  • M3 – 40secs Wall walks
  • M4 – 40secs Plank walks (up and down onto elbows)

B: 15min AMRAP

  • 10 Bent over rows
  • 20 Shoulder taps
  • 10 Toes to Kb – have control on the way down
  • 10 Diamond press ups
  • 10 SA Floor presses
  • 6 TGU Sit ups

C: 5min AMRAP

  • 30secs HS Hold
  • 10 Pike press ups
  • 20 Standing oblique side bends with Kb
  • 3/3 Kb Halos

90secs rest

5min AMRAP

  • 10m HS walk or 3 Wall walks
  • 15 Pike Sit ups
  • 10 Kb push press
  • 15 Skydiver curls

D:

  • Accumulate 5mins of Plank Kb pass throughs  
  • Over time you break 6 Oh Kb lunges

DUMBELL WOD

THURSDAY 7 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A.) 15min EMOM – Core warmer

  • M1 – 20s Plank (LA) + 20s Plank (RA)
  • M2 – 40s DB Good morning hold
  • M3 – 20/20secs Side plank pulses
  • M4 – 8/8 Z press
  • M5 – 40sec Hollow hold + flutters if Pos 

 B.) 3-4 rounds

  • 10-12 towel pulls – with tempo of @2221
  • 10-12 pike press ups – with tempo of @2221
  • 10 Russian press ups
  • 10/10 Bent over rows – with tempo of @2221
  • 5/5 – SA Db push press (with 4s down)

C.) 3 rounds – Quality of movement

  • 3-5 Wall walks or pike walks
  • 10 Bicep curls + 20s machine gun hold
  • 10 Wide stance press ups
  • 10 Pistols or SA leg squats to chair/ sofa 

D.) 21-15-9

  • DB swings 
  • Burpees over DB
  • HRPU + clap if Pos
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