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“CFA Anywhere” WOD, June 22, 2024

“CFA Anywhere” – Sat, Jun 22

Warm Up

On a 4:00 Clock

First 2:00 Complete:
25 Jumping Jacks
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Bodyweight Walking Lunges

Final 2:00 Complete
30 seconds of Slow Supinated Towel Rows OR Crush Grip Dumbbell Bent Over Rows
30 seconds of Broad Jumps

Athletes Notes

4 Minutes to work through as many rounds as you can.

If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of In Place Lunges

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

Every 2 minutes for 3 sets:
10 Pause Towel Rows or 10 Pause Banded Bent Over Rows
OR
5-8 Pause Chin Up*

*pause for 2 seconds at top of rep

Score = Towel or Band or Chin Up

Athletes Notes

Score

  • Score as either Towel, Band or Chin Up

Demo Video

Flow

0:00 – 2:00 10 Pause Towel Rows , rest in time remaining

2:00 – 4:00 Repeat for set 2

4:00 – 6:00 Repeat in set 3

Backpack Option

Every 2 minutes for 3 sets:
10 Pause Backpack Bent Over Row (pausing for 2 seconds at top)
OR
5-8 Pause Backpack Chin Up

Scaled and Mayhem Moms

No modification

Bodyweight: Pop Rocks (4 Rounds for reps)

4 Sets:
100ft Bodyweight Walking Lunges
100ft Object Farmer Carry (OR 40 second Plank)
100ft Broad Jumps (4ft/3ft)
100ft Bodyweight Walking Lunges
-rest 1:30 between sets-

Time Cap per set: 4 Minutes

Athletes Notes

Score

  • We are scoring the time it takes us each set
  • Note: The Time Cap per set is 4 Minutes

Workout Strategy and Flow

  • Bodyweight Walking Lunge Tap that back knee to the ground and stand up all the way before moving on to the next lunge. Smooth is fast here.
  • Object Farmers Carry – these can be any 2 objects and they don’t have to be the same objects. This is a great way to practice bringing the groceries in all in one trip haha. Really focus on a tight core. You don’t need to run with these dumbbells but steady foot work will help you stay fast.
    • if you don’t have access to objects to complete as a carry then do a 40 second Plank each time.
  • Broad Jumps – be explosive! Your legs will start to feel tired here but use your arms and body to leap forward.

Substitutions

Backpack Option

4 Sets:
100ft Backpack Front Rack Lunges
100ft Backpack Farmer Carry (50ft on 1 arm, 50ft on other) OR 40 second Backpack Plank
100ft Broad Jumps (4ft/3ft) (NO backpack
100ft Backpack Front Rack Lunges
-rest 1:30 between sets-

Scaled

4 Sets:
32 Wall Assisted Step Back Lunges
40 second Knee Plank
25 Step Jacks
32 Wall Assisted Step Back Lunges
-rest 1:30 between sets-

Mayhem Moms

4 Sets:
32 Bodyweight Split Squat (16 on left, then 16 on right)
40 second Plank
25 Modified Tuck Jump
32 Bodyweight Split Squat (16 on left, then 16 on right)
-rest 1:30 between sets-

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

Every 2:30 minutes for 3 sets:
10 Pause Single Dumbbell Supinated Bent Over Row* (each)

*pause for 2 seconds at top of rep

Athletes Notes

Demo Video

  • Supinated Single Dumbbell Bent Over Row – notice that the hand is turned up/facing the body. This will put more emphasis on the bicep than the standard grip, while also strengthening the lats.
  • Keep in mind you need to pause at the top of the rep (dumbbell pulled into the body) for 2 seconds for EACH rep.

Flow

0:00 – 2:30 10 Pause Supinated Bent Over Row (left) Pause Supinated Bent Over Row (right) , rest in time remaining

2:30 – 5:00 Repeat for set 2

5:00 – 7:30 Repeat in set 3

Mayhem Moms

No modification

Minimal: Pop Rocks (4 Rounds for reps)

4 Sets:
50ft Front Rack Dumbbell Walking Lunge (2×50/35)
100ft Dumbbell Farmer Carry (2×50/35)
100ft Broad Jumps (4ft/3ft)
50ft Front Rack Dumbbell Walking Lunge (2×50/35)
-rest 1:30 between sets-

Time Cap per set: 4 Minutes

Athletes Notes

Score

  • We are scoring the time it takes us each set
  • Note: The Time Cap per set is 4 Minutes

Workout Strategy and Flow

  • Double Dumbbell Front Rack Walking Lunge – as you start to fatigue in the core, legs and shoulders, it is going to be important to focus on keeping those elbows upright as much as possible. Tap that back knee to the ground and stand up all the way before moving on to the next lunge. Smooth is fast here.
  • Double Dumbbell Farmer’s Carry – really focus on a tight core. You don’t need to run with these dumbbells but steady foot work will help you stay fast.
  • Broad Jumps – be explosive! Your legs will start to feel tired here but use your arms and body to leap forward.

Substitutions

Mayhem Moms

4 Sets:
16 Dumbbell Split Lunge (8 on left, then 8 on right)
100ft Double Dumbbell Farmer’s Carry (if needed, complete as a 40 second hold in place)
25 Modified Tuck Jump
16 Dumbbell Split Lunge (8 on left, then 8 on right)
-rest 1:30 between sets-