Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 9 – WOD 42 – STAY HOME #BEARSATHOME

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Stay home – Stay Safe – Protect Others – Workout.

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

TUESDAY 19 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.) Warmer: Complete 3 rounds of

  • 20 shoulder taps 
  • 20 Glute Bridges
  • 5 Walkouts 
  • 5 Tempo squats 2 sec hold and finish with Jump. 

B.) 4 Rounds: For time 

Increase weight of rucksack each round (add tins or whatever people have). 

  • 30 Russian Twists 
  • 20 Burpee rucksack Deadlifts if no rucksack then 25 burpees 
  • 25 Airsquat
  • 5 Single leg RDL each side 

C.)  If you don’t have space or somewhere to run then run up and down your stairs. 

  • 60 Air Squats 
  • 400m run (10 stair runs)
  • 40 Tricep dips (Use sofa or bench/chair)
  • 300m Run 8(Stair runs)
  • 25 Plank ups 
  • 200m run (5 Stair runs)
  • 20 Press ups 
  • 100m run (3 stair runs)

D.) Finisher: 

  • 100 CrossFit-sit ups for time

PLATE WOD

TUESDAY 19 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

-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.) 15 Min Flow : Quality Of moment 

  • 10 Plate Bent over Row 
  • 10 incline Plate Press Up 
  • 8 Plate OHS
  • 5 Clap push ups 

C.) 9 Min EMOM: 3/4 Rounds 

  • 20/20 Side Plank L/R 
  • 20/20 Plate RDL ISO L/R 
  • 20/20 Wallsit plate Hold

D.) Finisher: 

  • 50 plate Thrusters 
  • EMOM: 12 plank ups

WALL BALL WOD

TUESDAY 19 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.) 3-4 Rounds:

  • 10 WB kang squats @4141
  • 10 WB RDLs @4141
  • 10/10 S.L lunge pulses 

B.) EMOM 12

  • M1: 40s hollow flutters (holding WB OH)
  • M2: 10 TGU SU
  • M3: 25/25s side plank rotations 

C.) 3-4 Rounds:

  • 8/8 S.A Floor press @3331 (if you can’t hold ball with one hand 16 floor press both hand on WB @3331)
  • 16 Bent over rows @3331
  • 16 Z press @3111 (3s up)

KETTLE BELL WOD

TUESDAY 19 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
  1. EMOM 8 60-70% Effort 
  • M1 – 10 Burpee 
  • M2 – 15-20 Kbs 

B, For Time 70-80% Effort (14 TC)

10-8-6-4-2

  • KB DL 
  • KB Hang Clean 
  • Kb Front Squat 
  • Kb Push Press 
  1. For time 
  • 3 Rounds of 3 min AMRAPs @ 90%
  • All on left then right
  • 1 Suitcase Reverse Lunge 
  • 1 SingleArm Chainsaw Row 
  • 1 SA Shoot the duck 
  • 1 SA Clean + thruster 
  • 30 DU / 30 Star Jumps 

Rest 2:00 Repeat X 3

DUMBELL WOD

TUESDAY 19 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell 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

Complete 2 rounds of

  • 10 shoulder rotations each arm
  • 20 shoulder taps 
  • 20 alt lunges
  • 5 Walkouts 
  • 5 Tempo squats 

A.) 3 Rounds: Not For time (Ensure Quality)

  • 30 Russian Twists with DB or without
  • 7 SA Thrusters
  • 5 single leg RDL each side 

B.) For Time: Complete 5 rounds 

10 Min TC:

  • 7 SA Sumo High Pulls each side
  • 2 One arm press ups each side (do them on your knees) 
  • 5 Squat Snatch each side
  • 3 SA Burpee Deadlifts each side

C.) EMOM 12: 40 secs work, 20 secs rest

  • 1- DB TGU Sit up
  • 2- Dumbell Frontal Raise (both hands)
  • 3- 8-10 Renegade Rows each side
  • 4- Alt DB Power Snatch

D.) Finisher: 5 mins

  • Max SA Thrusters 10/10
  • EMOM 14 Plank ups
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