Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 9 – WOD 43 – STAY HOME #BEARSATHOME

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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 20 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.) Accumulate a 5 minute plank (on elbows)

Every break of form do: 

  • 2 burpees 
  • 2 Sit ups 
  • 2 Squats 

(Add 2 reps to each exercise for every break) I.e. 4..6..8..10

B.) 3 Rounds of Strength Holds: 

Each round increase each hold by 5 secs

  • 50 Secs Hollow Hold
  • 50 Secs Split squat hold (each leg)
  • 50 Secs Glute bridge Hold 

C.) EMOM 12: 

  • M1- Wall Sit 45 secs 
  • M2- Hand stand hold against wall 30 secs
  • (If you can’t perform tempo pike push ups for 30 secs) 
  • M3- Max burpees 

D.) Finisher: 

  • 50 Pike Push Ups For Time 

Every time you break = 60s Wallsit March + 12 Vsits 

Part D. Optional: Coach recommends members do this in their own time (Use a Broomstick!)

  • 5×5 Snatch Balance with pause 
  • 3×5 rep Scott Press

(This is a behind the neck strict press whilst in the squat snatch position)

PLATE WOD

WEDNESDAY 20 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

Warm UP : 

2-3 Rounds

  • 45 Second Quadruped Hold 
  • 30 Seconds Back Ext 
  • 45 Seconds Alt Dead Bug 
  • 30 Seconds Hollow Hold 
  • 5 Kang Squat ( Hands on back of head ) 
  1. 12 Min Flow : Use plate for all movements / focus on quality 
  • 8/8 split leg Deadlifts @3-1-3-1
  • 5 SA HAND of plate Press Up @ 3-1-3-1
  • 5 Front Squats @3-1-3-1
  • 10 Seated Strict Press @3-1-3-1
  1. 90 0n 90 0ff : x 4-5 sets :  

On = 

  • 45 Second Plate Sit Ups
  • 45 Seconds Air Squat 

Score =Combined Reps 

Off = Rest

Finisher:

  • 30 pLATE sQUAT CLEAN
  • 20 Down ups over plate
  • 30 Plate Halos

WALL BALL WOD

WEDNESDAY 20 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 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 3-4 Rounds:

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

B.) EMOM 9

  • 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

WEDNESDAY 20 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.) 8 Rounds QOM

  • 4 each side strict press (tempo 2.2.1)
  • 8 RDL (tempo 3.3.1)
  • KB flutters 30 secs each side 
  • 12 OHS squat (tempo 3.3.1)
  • 30 sec high knees holding KB 

B.)  Accumulate 3 min in a plank 

  • Each time you break 3 tempo Press ups on KB (3.2.1) 

C.) 120 KB swings

  • Each break 6 KB Thrusters (2.2.1)

DUMBELL WOD

WEDNESDAY 20 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

Single Arm Tempo Complex: 2 Rounds! 

Not For Time:

  • 3 SA Squat Clean (2 secs in the whole)
  • 3 SA Jerks (2 secs Pause in Catch)
  • 3 SA Overhead Squat (2 Secs in hole)

(Alternate/change arms)

EMOM 5: 

  • 1- 45 Sec Glute Bridge Hold with DB
  • 2- 45 Secs Walls sit with DB resting on knees
  • 3- Max Seconds in Frontal Raise Hold
  • 4- 25 Secs each side Overhead DB split squat Hold
  • 5- 1 minute Plank 

AMRAP: 10 Minutes

  • 4 SA Down-up High Pull each side 
  • 10 DB RDL ( both hands) 
  • 10 Goblet Squats 
  • 4 SA Squat Snatch each side (if no squat snatch then power snatch) 

Finisher: For Time

21–15-9 

  • Burpee Deadlift
  • Alt Bicep Curls 
  • Hollow Rocks
  • Hang squat Clean and Jerk
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