Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 9 – WOD 44 – 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

THURSDAY 21 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 

Emom 6:   40 seconds work, 20 secs rest

  • M1- Walking lunges 
  • M2- Star Jumps
  • M3- 1 Walkout into 2 Press ups 

A.) Time Cap 12 mins 

  • 30 V-sit Buy in: 
  • 120/100 Airsquats for time 

Every pause or break of form you complete a 100m run @100% effort

Or a 25m Fireman’s carry if you have a partner. 

B.) 12 Min AMRAP

30 Dips buy in:

  • 10 Press ups
  • 5 Burpees
  • 3 single leg Bodyweight RDL’s each leg. 
  • 8 Leg Raises

C.) Finisher 

  • 2 mins Max Tuck jumps 

Rest 1 min

  • 2 mins: Max Press ups 

Rest 1 min 

  • 2 mins: Max Down-ups

Rest 1 min 

  • 2 mins Max Bar Facing Burpees

PLATE WOD

THURSDAY 21 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A; 12  Min Warm Up : 

-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 – Warmer

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

B: EMOM 15: 

  • M1 : 30s Single leg RDL +Single leg  Jump 
  • M2 : 30s Second Plate Thruster 
  • M3 : 30s In = Out Squat Jump Stay Low 
  • M4 : 40s max Tricep Extension 
  • M5 : 60s GTOH 

C: 2 Rounds of : 

  • 15 Plate Squat Clean + Strict Press 
  • 15 Cossack 
  • 15  Superman 

Rest 2:00 

2 Rounds 0f : 

  • 15 Plate G2OH 
  • 15 HRPU / HSPU 
  • 15 Half Sit with plate 

Rest 2:00 

2 Rounds Of:

  • 15 Plate Thruster 
  • 15 Single Arm Rows 
  • 15 Down Ups 

Remaining Time = Mobility

WALL BALL WOD

THURSDAY 21 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 rounds ISO holds:

  • 30/30s iso lunge hold (WB OH if Pos)
  • 45s Half push ups hold
  • 60s WB Wall sit hold
  • 45s Half tri extension hold with WB

B.) 2 complete Rounds 22mins. 

(breaking down the wall ball shots to become ninjas at wall balls)

2min AMRAP:

  • 18 WB clusters
  • Time left max: Push ups

2min rest

2min AMRAP:

  • 40 WB push press
  • Time left: WB Wall sit hold 

2min rest

2min AMRAP:

  • 20 WB Front squats 
  • Time left max: Alt reverse lunges 

C.)

  • 60 burpees for time. (Just for fun)

KETTLE BELL WOD

THURSDAY 21 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: Buy in 20 S.A push press (10 each side) into 

6 rnds 

  • 2 KB high pulls 
  • 2 Devils press 
  • 2 SA KB deadlifts 

Each round up in 2’s – 2, 4, 6, 8, 10, 12 

B: 30,20,10

  • KB Snatch 
  • Bicep curl and press 
  • SL RDLS 

C: Accumulate 120 KB swings 

  • Start of each 60 secs 5 Sumo DL High pulls + 5 press ups 

DUMBELL WOD

THURSDAY 21 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

10-9-8-7-6-5-4-3-2-1 Work rate 70% Effort

  • Chainsaw Row 
  • Reverse Suitcase deadlift 
  • Burpee 

For time : (15 Cap )  80% Effort 

  • 100 Db Snatch 

EMOM = 10 Jump Lunge 

10-8-6-4-2

  • Devils Press Each Side 

4-8-12-16-20 

  •  Db Front Squat Each Side 

50-40-30-20-10 

  • RDL / SL 
  • Push up
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