“CFA Anywhere” WOD, July 27, 2024

“CFA Anywhere” – Sat, Jul 27

Warm Up

2 Rounds:
20 seconds of Jumping Jacks
10 Donkey Kicks (each)
5 Push Ups to Downward Dog
3 X-Jumps or 3 Single Dumbbell Hang Snatch (each)

Then, 3 rounds:
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)

Athletes Notes

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 High Knees to Lateral Shuffle

Bodyweight Metcon

Bodyweight: Team USA (5 Rounds for reps)

5 Sets at fast pace:
10 X-Jumps (no jump)
25ft Burpee Broad Jumps
50ft Shuttle Sprint
25ft Burpee Broad Jumps
10 X-Jumps (no jump)
-rest 2:00 between sets-

Athletes Notes

Workout Strategy and Flow

This is another style of the FAST pace workouts we have been doing this cycle. We want to push the pace each set, think a 90% effort each set. Where we want and need that 2 minutes of rest. Don’t cut it short.
X-Jump No Jump: With the stimulus of this workout being fast pace, we simply don’t have the time to rest. Get these 10 done.
Burpee Broad Jump – work on getting down to the floor and popping up quickly. The further the broad jump, the less reps you have to do. We just need you to start behind the 25ft line and end jumping OVER the final 25ft line.
Shuttle Run – today this is a sprint. Just a down 25ft and back 25ft sprint. Focus on that pivot technique

Substitution

If you don’t have the space for the Burpee Broad Jumps then complete 5 Burpee Tuck Jump for each 25ft
If you don’t have room for the Shuttle Sprint, scale to 10 seconds of FAST High Knees to Lateral Shuffle

Scaled

5 Sets at fast pace:
10 Object Alternating Hang Snatch
5 Elevated Up Down with Jump
10 seconds of Standing Marches (try to make this fast!!)
5 Elevated Up Down with Jump
10 Object Alternating Hang Snatch
-rest 2:00 between sets-

Mayhem Moms

5 Sets at fast pace:
10 X-Jump No Jump
5 Modified Burpee Air Squat Combo
10 seconds of FAST High Knees to Lateral Shuffle – if you need to slow the speed down to maintain pelvic floor control, that’s okay 🙂
5 Modified Burpee Air Squat Combo
10 X-Jump No Jump
-rest 2:00 between sets-

Minimal Metcon

Minimal: Team USA (5 Rounds for reps)

5 Sets at fast pace:
10 Dumbbell Hang Snatch (50/35)
25ft Burpee Broad Jumps
50ft Shuttle Sprint
25ft Burpee Broad Jumps
10 Dumbbell Hang Snatch (50/35)
-rest 2:00 between sets-

*Snatches must be unbroken

Athletes Notes

Workout Strategy and Flow

This is another style of the FAST pace workouts we have been doing this cycle. We want to push the pace each set, think a 90% effort each set. Where we want and need that 2 minutes of rest. Don’t cut it short.
Single Dumbbell Hang Snatch – these must be unbroken. With the stimulus of this workout being fast pace, we simply don’t have the time to rest. Grip and Rip!!!
Burpee Broad Jump – work on getting down to the floor and popping up quickly. The further the broad jump, the less reps you have to do. We just need you to start behind the 25ft line and end jumping OVER the final 25ft line.
Shuttle Run – today this is a sprint. Just a down 25ft and back 25ft sprint. Focus on that pivot technique

Substitution

If you don’t have the space for the Burpee Broad Jumps then complete 5 Burpee Tuck Jump for each 25ft
If you don’t have room for the Shuttle Sprint, scale to 10 seconds of FAST High Knees to Lateral Shuffle

Mayhem Moms

5 Sets at fast pace:
10 Single Dumbbell Hang Snatch
5 Modified Burpee Air Squat Combo
10 seconds of FAST High Knees to Lateral Shuffle – if you need to slow the speed down to maintain pelvic floor control, that’s okay 🙂
5 Modified Burpee Air Squat Combo
10 Single Dumbbell Hang Snatch
-rest 2:00 between sets-

*Snatches must be unbroken

Bonus Stretching

2 Rounds:
:30 Standing Quad Stretch (each side)
1:00 Leaning Child’s Pose
:30 Cross Leg Forward Fold (each side)

Athletes Notes