“CFA Anywhere” WOD, July 13, 2024

“CFA Anywhere” – Sat, Jul 13

Warm Up

4:00 Clock
20 seconds of Jumping Jacks or Step Jacks
10 Glute Bridges
5 Inchworm to Push up
5 Elbow to Floor Stretch with Rotation (each)
5 Jumping Split Squats

Athletes Notes

Jumping Jacks or Step Jacks
Single Leg Calf Raises
Glute Bridges
Inchworm to Pushup
Elbow to Floor Stretch with Rotation
Jumping Split Squats all 5 left, then all 5 right

Bodyweight Metcon

Bodyweight: Squat Strength (Checkmark)

3 sets:
15 Bodyweight Bulgarian Split Squats (left)
15 Bodyweight Bulgarian Split Squats (right)
-rest 2:00 between sets-

Athletes Notes

Demo Videos

Bulgarian Split Squat – this will require balance and coordination, as well as single leg strength.
Bodyweight Split Squat (with rear foot planted on the ground instead of elevated on a surface)

Flow

15 Bodyweight Bulgarian Split Squats (left) + 15 Bodyweight Bulgarian Split Squats (right)
-rest 2:00 –
15 Bodyweight Bulgarian Split Squats (left) + 15 Bodyweight Bulgarian Split Squats (right)
-rest 2:00 –
15 Bodyweight Bulgarian Split Squats (left) + 15 Bodyweight Bulgarian Split Squats (right)

Scaled

3 sets:
15 Wall Assisted Split Squats (left) (your rear foot is not elevated)
15 Wall Assisted Split Squats (right) (your rear foot is not elevated)
-rest 2:00 between sets-

Mayhem Moms

3 sets:
15 Bodyweight Split Squat (left) (your rear foot is not elevated)
15 Bodyweight Split Squat (right) (your rear foot is not elevated)
-rest 2:00 between sets-

Bodyweight: “May the odds be ever in your favor” (2 Rounds for reps)

EMOM 15 Minutes
Minute 1: Max Bodyweight Manmakers*
Minute 2: Max Alternating Leg V-Ups
Minute 3: Rest

*Push Up + Renegade Row (left) + Renegade Row (Right) + Jumping Air Squat (without overhead press)

Athletes Notes

Score

Score of set 1: Total Bodyweight Man Makers
Score of set 2: Total Alternating Leg V-Ups

Workout Strategy and Flow

During this EMOM, your goal is to accumulate as many reps as possible. You should aim to work for 50 seconds and transition in the final 10 seconds of the minute.
You get a full minute to rest and I am encouraging you to stand up and move around… basically do not lay on the floor after the alternating v-ups. This is good discipline, keeps the blood moving and gets your mind ready to attack the manmakers again.
These two movements are going to have a big effect on the other. So keep that in mind. There are 5 total rounds.
Bodyweight Manmaker: Renegade Row with Push Up + Jumping Air Squat : this is a complex movement. 1 rep is 1 Push Up + 1 Bodyweight Renegade Row (left) + 1 Bodyweight Renegade Row (Right) + 1 Jumping Air Squat.
Alternating Leg V-Up : recommending smooth and steady. No need to go crazy here, especially not on rounds 1, 2, or 3….maybe 4 and 5 if you have it in you haha.

FLOW
0:00 – 1:00 Max Bodyweight Manmakers
1:00 – 2:00 Alternating Leg V-Ups
2:00 – 3:00 Rest
3:00 – 4:00 Max Bodyweight Manmakers
4:00 – 5:00 Alternating Leg V-Ups
5:00 – 6:00 Rest
6:00 – 7:00 Max Bodyweight Manmakers
7:00 – 8:00 Alternating Leg V-Ups
8:00 – 9:00 Rest
9:00 – 10:00 Max Bodyweight Manmakers
10:00 – 11:00 Alternating Leg V-Ups
11:00 – 12:00 Rest
12:00 – 13:00 Max Bodyweight Manmakers
13:00 – 14:00 Alternating Leg V-Ups
14:00 – 15:00 Rest… and done.

Substitution

Push Ups –> the push up portion of this complex can be scaled to either Incline Push Ups or Knee Push Ups
If you don’t feel confident doing the jumping air squat, you can scale to Air Squat with Rise

Scaled

EMOM 15 Minutes
Minute 1: Max Elevated Bodyweight Renegade Row + Wall Assisted Step Back Lunges (each)
Minute 2: Max Seated Toe Taps
Minute 3: Rest

Mayhem Moms

EMOM 15 Minutes
Minute 1: Max Modified Man Makers = Knee Push Ups + Kneeling Bodyweight Renegade Row (each) + Air Squat with Rise
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Rest

Minimal Metcon

Minimal: Squat Strength (3 Rounds for reps)

3 sets:
12 Single Dumbbell Bulgarian Split Squats (left)
12 Single Dumbbell Bulgarian Split Squats (right)
-rest 2:00 between sets-

Athletes Notes

Demo Videos

Bulgarian Split Squat Explanation – you will be holding a single dumbbell ANY WAY you’d like (by your side, in a goblet hold, etc) . This will require balance and coordination, as well as single leg strength.
if you don’t feel confident with your rear foot elevated, you may complete as Dumbbell Split Lunge (with rear foot planted on the ground)

Flow

12 Single Dumbbell Bulgarian Split Squats (left) + 12 Single Dumbbell Bulgarian Split Squats (right)
-rest 2:00 –
12 Single Dumbbell Bulgarian Split Squats (left) + 12 Single Dumbbell Bulgarian Split Squats (right)
-rest 2:00 –
12 Single Dumbbell Bulgarian Split Squats (left) + 12 Single Dumbbell Bulgarian Split Squats (right)

Mayhem Moms

3 sets:
12 Single Dumbbell Split Lunge (left) (your foot is not elevated)
12 Single Dumbbell Split Lunge (right) (your foot is not elevated)
-rest 2:00 between sets-

Minimal Pre-Workout Note

After the Squat Strength and before starting “May the odds be ever in your favor”, perform 2 unbroken Dumbbell Manmakers to make sure you understand how the movement feels & to ensure you’re using an appropriate weight.

Athletes Notes

Dumbbell Man Maker

Minimal: “May the odds be ever in your favor” (2 Rounds for reps)

EMOM 15 Minutes
Minute 1: Max Dumbbell Manmakers* (2×50/35)
Minute 2: Max Alternating Leg V-Ups
Minute 3: Rest

* Dumbbell Push Up + Renegade Row (left) + Renegade Row (Right) + Squat Clean (without overhead press)

See Prep Notes for How to Score

Athletes Notes

Score

Score of set 1: Total Dumbbell Man Makers
Score of set 2: Total Alternating Leg V-Ups

Workout Strategy and Flow

During this EMOM, your goal is to accumulate as many reps as possible. You should aim to work for 50 seconds and transition in the final 10 seconds of the minute.
You get a full minute to rest and I am encouraging you to stand up and move around… basically do not lay on the floor after the alternating v-ups. This is good discipline, keeps the blood moving and gets your mind ready to attack the manmakers again.
These two movements are going to have a big effect on the other. So keep that in mind. There are 5 total rounds.
Dumbbell Man Maker – without overhead press : this is a complex movement. You should select a weight that allows you to hang out to the dumbbells the whole complex. 1 rep is 1 Dumbbell Push Up + 1 Renegade Row (left) + 1 Renegade Row (Right) + 1 Squat Clean.
Alternating Leg V-Up : recommending smooth and steady. No need to go crazy here, especially not on rounds 1, 2, or 3….maybe 4 and 5 if you have it in you haha.

FLOW
0:00 – 1:00 Max Dumbbell Manmakers
1:00 – 2:00 Alternating Leg V-Ups
2:00 – 3:00 Rest
3:00 – 4:00 Max Dumbbell Manmakers
4:00 – 5:00 Alternating Leg V-Ups
5:00 – 6:00 Rest
6:00 – 7:00 Max Dumbbell Manmakers
7:00 – 8:00 Alternating Leg V-Ups
8:00 – 9:00 Rest
9:00 – 10:00 Max Dumbbell Manmakers
10:00 – 11:00 Alternating Leg V-Ups
11:00 – 12:00 Rest
12:00 – 13:00 Max Dumbbell Manmakers
13:00 – 14:00 Alternating Leg V-Ups
14:00 – 15:00 Rest… and done.

Mayhem Moms

EMOM 15 Minutes
Minute 1: Max Modified Man Makers = Knee Push Ups on Dumbbells + Kneeling Dumbbell Renegade Row (each) + Dumbbell Hang Squat Clean
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Rest

Bonus Stretching

2 Rounds
:30 Runners Stretch
1:00 Lat Stretch on Box – lean in deeper as the time goes on
:30 Alternating Scorpion Stretch

Athletes Notes