Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 9 – WOD 41 – STAY HOME #BEARSATHOME

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WARM UP

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EMOM 10 45s Movement

M1 – Inch Worm  /  M2 – Shoulder Taps  /  M3 – Plank  /  M4 – Reverse Lunge  /  M5 – Wall Sit Hold

BODYWEIGHT WORKOUT

MONDAY 18 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

A.) As many reps as possible in 12 mins: 

  • 8 Triangle Press ups (on knees if you need to)
  • 10 Air Squat 

4 Single Leg Burpees (2 each side) (can also do normal burpees)

Every 2 minutes complete 100m run @75%Effort

Or (20 sec sprint on the spot)

B.) For Time: 2 rounds 

  • 50 Alt Explosive or normal Lunges 
  • 40/30 Tricep dips (use bench or chair) 
  • 30 Superman Extensions 
  • 20 Lateral broad jumps Over Object
  • 10 Cossack Squats 

C.) EMOM 12

  • M1- 20 sit ups
  • M2 – 10 or 8 Bar/ object facing burpees 
  • M3 – 45 sec wall sit  
  • M4 – 7 single leg glute bridges (each side)

PLATE WOD

MONDAY 18 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

  1. Warm Up : 

 

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

A: EMOM 10 45s Movement – Warner

  • M1 – Inch Worm  
  • M2 – Shoulder Taps  
  • M3 – Plank  
  • M4 – Reverse Lunge  
  • M5 – Wall Sit Hold

B: Intervals : X 5 Rounds 

  • 2:00 on 1:00 Off 

2:00 On 

  • G20H
  • 10 Burpee To Plate 
  • Max Plate Squat Clean / Front Squat 

1:00 Off = Rest 

  • Score Each Round On Squat Clean / Front Squat 

C: 12 Min TC

FLOW FQOM

  •  6 Plate Thruster 
  • 12 Plate Deadlift @3311
  • 10 V-sits
  • 10/10  Plate Split Squat @3311

1 min rest after each round

D: Finisher: 4 rounds

  • 30s on 30s off:
  • Plate flutter kicks

WALL BALL WOD

MONDAY 18 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

EMOM 8: 45s work, 15s rest

  • M1: Inch worm Shoulder taps (2 ES)
  • M2: FW lunge + BK lunge + squat
  • M3: Reverse Plank
  • M4: Down ups

A.) 2 complete rounds:

40mins

  • 5 AMRAP 
  • 18 Goblet squats 
  • 12 Alt OH lunges 
  • 6 WB Clusters

2min rest

5 AMRAP 

  • 18 Alt push ups on WB
  • 12 RDL + Bent over row with WB
  • 6 EA S.A strict press or 12 both hands S.P

2min rest 

5 AMRAP 

  • 20 V-sits
  • 20 Russian twists with WB
  • 20 EL Hollow futters (holding WB OH)

B.) For time.    7TC

30-20-30

  • WB floor press
  • Air squats

KETTLE BELL WOD

MONDAY 18 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

A.) 10-1 

  • Hang snatch to thruster 
  • Over KB burpees 

B.) 21,15,9 

  • KB bicep curls in squat position 
  • Leg raises (hold KB handles , arms at full extension)

C.) AMRAP 10 

Starting with & EMOM complete 10 air squats 

  • 4 TGU sit up 
  • 8 KB windmills 
  • 12 racked KB lunges

DUMBELL WOD

MONDAY 18 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

Warm Up : 

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

EMOM 8: 45s work, 15s rest

  • M1: Inch worm Shoulder taps (2 ES)
  • M2: FW lunge + BK lunge + squat
  • M3: Reverse Plank
  • M4: Down ups

A.) AMRAP: 12 mins

  • 5 Press ups each side (Hand on DB)
  • 12 Alt DB Hang Power Snatch 
  • 14 Goblet Squats

B.) 2 minute TC 

  •  Complete 24 Lateral Burpees over DB 

Rest 1 min 

2 min TC

  • Complete 24 Burpee Deadlifts (10 Each side) 

C.) Chipper

For Time Complete:

(All reps listed are to be performed on each side) 

  • 20 SA Overhead Lunges  
  • 20 SA Push press 
  • 20 SA Hammer Curls 
  • 20 SA Clean and Jerks 
  • 10 SA Overhead lunges 
  • 10 SA Push Press 
  • 10 SA Hammer Curls
  • 10 SA Clean and Jerks

D.) Finisher: 

  • 30 DEVILS PRESS
  • EMOM 10 Tuck Jumps
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