Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 9 – WOD 45 – STAY HOME #BEARSATHOME

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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

FRIDAY 22 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

Warm Up : 

-Joint prep, 10 reps each side/way-

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

A.) 3 rounds of : 

  • 20 Side plank Rotations 
  • 10 single leg Glute Bridges (Squeeze glutes) 
  • 10 Controlled Leg Raises 
  • 20 DU/40 SU/ 40 Star Jumps

After 3 rounds:

  • Complete 400m steady Run

 @60% effort

Or                                

  • (30 Burpees) at steady pace 

B.) Core: 8 min AMRAP

  • 10 Half sits
  • 10 Plank Rotations (each side) 
  • 15 Hollow rocks
  • 15 Superman Extensions 

C.) EMOM: 16 – 40 of seconds work, 20 rest 

  • 1- Max Down-Ups into 2 Airsquats 
  • 2- 45 Secs plank 
  • 3- Max Press ups 
  • 4- 14-20 Cossack Squats

D.) 2 Rounds:

  • Max Unbroken V-sits 
  • Rest 1 min 
  • Max Unbroken Pike Push ups / Pyrimid Push Ups

PLATE WOD

FRIDAY 22 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.) Warm Up : 

2 rounds of prone swim drill : 

  • 30 Second Slow Front crawl 
  • 30 Second Slow breathe stroke 
  • 30 Second VW ISO Hold ( pull elbows back and squeeze ) 

Rest …

1 Round of : 

  • 10 Walk Out + Lunge L / R + Press Up = 1 Rep 

20 min @60-70 % Effort 

  • 30/30 S.A Offset Split Squat Hold 
  • 20 ALT Reverse Lunge ( Hold plate @ 90 
  •  elbow / Wrist / shoulder ) 
  • 15/12 Reps Chest to Plate Press UPS @3-2-1
  • 15/12 Straight Leg + Arm SU ( Use plate or book ) 

For Time : 15/20 Min TC 

  • 75 DU / 150 SU 
  • 50m OH Carry / Hold 
  • 150/200m Run / 60-90 Second Plate Jumps 

18 – 15 – 12 – 9 – 6 OHS / FR  @ 3-2-1 

+ Weight If possible 

WALL BALL WOD

FRIDAY 22 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.) 18 AMRAP 

  • Buy in: 80 Jump lunges

Time left AMRAP of:

  • 21 WB P. Snatch
  • 15 star jumps
  • 9 down up + high pull with WB

B.) 40-30-20-10

  • WB bicep curls
  • WB Push jerk
  • 200m run/1min jog on spot

C.) 3-4 Rounds

  • 20 WB Russian twists
  • 6 TGU-SU
  • 10 Squat jumps

KETTLE BELL WOD

FRIDAY 22 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.) EMOM 12

  • KB pull throughs 
  • KB squat snatch 
  • Hollow hold holding SA KB 
  • Jog high knees holding KB 

B.) 5 rounds of 

  • 20 KB lunges 
  • 40 mountain climbers 
  • 60 KB rows 

C.)

Accumulate 3 mins HSH 

Every break 

  • 5 over KB down ups 
  • 10 kB cleans 
  • 15 KB swings

DUMBELL WOD

FRIDAY 22 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 

Warm Up :

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. 12min AMRAP

  • 16 Courtesy squats with Db in goblet hold
  • 16 RDLs 
  • 8/8 SA Bicep curl and press
  • 8/8 SA Db OH squat

B. 12min AMRAP

  • 6 SA Devil Press
  • 12 Db Split power snatch
  • 6 Jump tucks
  • 12 Db Hang clean and split jerk
  • 30 secs high knees / 200m run

C. 20min AMRAP

  • 5/5 SA Man makers
  • 5/5 TGU situp
  • 5/5 SA Thrusters
  • 10-15 dips (Db on legs optional)
  • 10/10 back leg lunge with Db in front rack
  • 10/10 SA Db push press
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