“CFA Anywhere” WOD, July 10, 2024

“CFA Anywhere” – Wed, Jul 10

Warm Up

5:00 Clock
10 Big Arm Circles (each direction)
3 Thread the Needles (each)
3 Push Up to Downward Dog
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)

Athletes Notes

5 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 Jumping Jacks

Bodyweight Metcon

Bodyweight: Pressing Endurance (AMRAP – Reps)

Using test # from 60 second AMRAP you will complete the % of that total reps:

Pike Push Ups
3 sets @ 30% of Test Rep #
-rest 1:00 between sets-
2 sets @ 35% of Test Rep #
-rest 1:00 between sets-
1 sets @ 40% of Test Rep #
* goal is unbroken for each set
-rest 2:00-

Complete 1 set of Max Effort Pike Shrugs in 60 seconds

(RX+ Option: Kipping Handstand Push Ups and then Max Effort Handstand Shrugs)

Athletes Notes

Scoring

Score = ONLY THE NUMBER OF REPS YOU GOT IN 60 SECONDS.
Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

Using test # from June 7th Test
Pike Push Up
Pike Shrugs – these are meant to be easier than the pike push up but still working parts of the shoulder that will contribute to the pressing endurance. Smooth is fast here.
We are going to be working more on our overhead pressing endurance. If you scaled last week for the test to a different version of the pike push up, then complete this workout with the same scaling version you used last week.
We are working with %s of our Test #. So if on test week you got 30 Pike Push Ups Last Week, then you will take 30%, 35% and 40% of 30 for your sets today.
You should be completing your percentage work unbroken here!

FLOW
Set 1 @ 30% of Test #
-rest 1:00 between sets-
Set 2 @ 30% of Test #
-rest 1:00 between sets-
Set 3 @ 30% of Test #
-rest 1:00 between sets-
Set 1 @ 35% of Test #
-rest 1:00 between sets-
Set 2 @ 35% of Test #
-rest 1:00 between sets-
1 set @ 40% of Test #

-rest 2:00-

Max Effort set of 60 seconds of Pike Shrugs

Substitution

If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
OR
Scale to Pike Shoulder Shrugs for % work and then for your 30 second window, you will complete Scap Only Push Up (smooth is fast here, we are not looking to go lightning speed, just steady movement)

Scaled

Crush Grip Seated Object Strict Press or Pike Shoulder Shrugs
3 sets @ 30%
-rest 1:00 between sets-
2 sets @ 35%
-rest 1:00 between sets-
1 set @ 40%

-rest 2:00-

Complete 1 set of Max Effort Scap Only Push Up in 60 seconds (drop down to your knees if needed)

Mayhem Moms

No modification needed. If you wish to scale, see the Scaled Version above.

If you didn’t do the test with us

If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 6-8
-rest 1:00 between sets-
2 sets of 8-10
-rest 1:00 between sets-
1 set of 11-15
-rest 2:00-
Max Effort set of 60 seconds of Pike Shrugs
Be sure to choose your numbers based off of the fact that each set should be done unbroken.

Minimal Metcon

Bodyweight: Mockingjay (Time)

5 Rounds
5 Shuttle Runs (50ft)
20 Bodyweight Step Back Lunges

Athletes Notes

Workout Strategy and Flow

You might feel a bit like a mockingjay on this one… repeating yourself for 5 rounds here with only 2 movements… BUT just put your head down and get to work.
This is a great sweat/cardio workout to end your 30 minute session.
Shuttle Run – remember we consider 1 50ft rep as down 25ft and back 25ft. You will have 5 of these at a time. It is important to get comfortable with your transitions/pivots back and forth on the 25ft mark. Be sure to always face the same direction/same wall to ensure you aren’t spinning in circles.
Bodyweight Step Back Lunge – don’t think, just do. Gently tap that back knee to the ground and stand tall before switching legs. A goal of 20 unbroken is a good mindset. If you know you’re going to need to shake it out, plan for 2 sets of 10 but only rest for 3 seconds.

Substitution

Shuttle Runs —> 30 second High Knees OR High Knees to Lateral Shuffle

Backpack Option

5 Rounds
5 Backpack Shuttle Runs (50ft)
20 Backpack Stepback Lunges

Scaled

5 Rounds
3 Shuttle Walks (walk 25ft down, and 25ft back as 1 rep) OR 30 Seconds of Standing Marches
20 Wall Assisted Step Back Lunges

Mayhem Moms

5 Rounds
5 Shuttle Runs (50ft) (if you still can run comfortably, do it!!) OR 30 Seconds of Controlled High Knees to Lateral Shuffle
20 Bodyweight Step Back Lunge

Minimal: Pressing Endurance (AMRAP – Reps)

Using test # from 60 second AMRAP you will complete the % of that total reps:

Seated Crush Grip Dumbbell Strict Press
3 sets @ 30% of Test Rep #
-rest 1:00 between sets-
2 sets @ 35% of Test Rep #
-rest 1:00 between sets-
1 sets @ 40% of Test Rep #
* goal is unbroken for each set
-rest 2:00-

Max Effort Double Dumbbell Push Press in 60 seconds

(RX+ Option: Kipping Handstand Push Ups and then Max Effort Handstand Shrugs)

Athletes Notes

Scoring

Score = ONLY THE NUMBER OF REPS YOU GOT IN 60 SECONDS.
Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

Based on test from June 7, 2024
Crush Grip Seated Dumbbell Strict Press
Dumbbell Push Press
We are going to be working more on our overhead pressing endurance. If you scaled the weight last week, complete this workout with the same scaled weight.
We are working with %s of our Test #. So if last week you got 40 Seated Crush Grip Strict Press Last Week, then you will take 30%, 35% and 40% of 40 for your sets.
You should be completing your percentage work unbroken here!
Use the same dumbbell weight for your double dumbbell push press as you do for your single dumbbell crush grip strict press. So if you scaled to a 20# dumbbell for your test, complete the 60 second window with 2 x 20# dumbbells

-rest 2:00-

Max Effort set of 60 seconds of Double Dumbbell Push Press

Mayhem Moms

No modification here.

If you didn’t do the test with us

If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 7-9
-rest 1:00 between sets-
2 sets of 10-12
-rest 1:00 between sets-
1 set of 13-17
-rest 2:00-
Max Effort set of 60 seconds of Double Dumbbell Push Press
Be sure to choose your numbers based off of the fact that each set should be done unbroken

Minimal: Mockingjay (Time)

5 Rounds
5 Shuttle Runs (50ft)
15 Dumbbell Hang Power Cleans (2×50/35)

Athletes Notes

Workout Strategy and Flow

You might feel a bit like a mockingjay on this one…repeating yourself for 5 rounds here with only 2 movements…BUT just put your head down and get to work.
This is a great sweat/cardio workout to end your 30 minute session.
Shuttle Run – remember we consider 1 50ft rep as down 25ft and back 25ft. You will have 5 of these at a time. It is important to get comfortable with your transitions/pivots back and forth on the 25ft mark. Be sure to always face the same direction/same wall to ensure you aren’t spinning in circles.
Double Dumbbell Hang Power Clean – the key here is going to be strategy for when to set the dumbbells down. You should be using a weight that challenges you BUT that you also don’t have to set the dumbbells down more than 1 time during the 15 reps. If you are setting them down multiple times, they are too heavy…if you are doing 15 unbroken easily each time, they are too light.
- Keep in mind the total volume of these is 75 reps. So hanging on to them in rounds 1 and 2 may sound nice, but by 3-4-5 it likely will be very taxing on the grip.

Substitution

Shuttle Runs —> 30 second High Knees OR High Knees to Lateral Shuffle

Mayhem Moms

5 Rounds
5 Shuttle Runs (50ft) (if you still can run comfortably, do it!!) OR 30 Seconds of Controlled High Knees to Lateral Shuffle
15 Double Dumbbell Hang Power Clean