“CFA Anywhere” WOD, August 3, 2024

Every 3 Minutes x 4 sets
8 Pike Push Ups with 10 second hold in last rep
24 V-Ups
8 Pike Push Ups with 10 second hold in last rep

OR

Every 3 Minutes x 4 sets
12 Kipping Handstand Push Ups with 10 second hold in last rep
24 V-Ups
12 Kipping Handstand Push Ups with 10 second hold in last rep

Athletes Notes

Workout Strategy and Flow

• I am giving you 2 options today – one will be more challenging than the other due to the technical skill required.
• Get ready for a shoulder/core burn and a sweat! A little pressing endurance work with a hold at the top and some good ole core in between.
• Pike Push Up – on the final rep, hold it overhead for 10 seconds. Keep that back from arching and think about pressing the floor and away. You should be able to do 8 reps unbroken and the hold unbroken.
  • If this volume feels a bit too much for you at the moment, you can scale back to 5 or 6 reps! Something you can do without stopping.
  • If you have the skill, you can complete Kipping Handstand Push Up, again these are prescribed at 12 reps, but if you cannot do 12 reps unbroken + the hold then complete as 8 reps.
• V-Up – depending on how proficient you feel in this movement, you may want to break these up into 2 sets of 12. Keep in mind that the holds overhead are going to fatigue your core as well.

FLOW
0:00 – 3:00 8 Pike Push Ups with 10 second hold in last rep, 24 V-Ups, 8 Pike Push Ups with 10 second hold in last rep…..rest in the time remaining

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

9:00 – 12:00 Repeat for set 4

Substitution

• Pike Push Ups –> scale to 12 Pike Shrugs with a 10 second hold at the top or even 8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position
• V-Up –> Tuck Ups or Modified Tuck Ups

Scaled

Every 3 Minutes x 4 sets
8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position on final rep
24 Quarter Sit Ups
8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position on final rep

Mayhem Moms

Every 3 Minutes x 4 sets
12 Crush Grip Seated Dumbbell Strict Press with 10 second hold in last rep
24 Quarter Sit Ups or Flutter Kicks
12 Crush Grip Seated Dumbbell Strict Presswith 10 second hold in last rep

For Quality
12-10-8-6
Bodyweight RDLs or Banded Good Mornings
ATG Split Squat (each) (pause for 2 seconds in bottom position)
-rest 1:30 between sets-

Athletes Notes

Demo Videos

• Bodyweight RDL or Banded Good Mornings
• ATG Split Squat – with 2 second pause in bottom
  • The ATG Split Squat is a newer movement. I highly recommend listening to Coach Michael from Mayhem Performance Coaching explaining this movement to ensure you are doing it properly.

Flow

12 Bodyweight RDL , 12 ATG Split Squats (left) , 12 ATG Split Squats (right)
-rest 1:30-
10 Bodyweight RDL, 10 ATG Split Squats (left) , 10 ATG Split Squats (right)
-rest 1:30-
8 Bodyweight RDL, 8 ATG Split Squats (left) , 8 ATG Split Squats (right)
-rest 1:30-
6 Bodyweight RDL, 6 ATG Split Squats (left) , 6 ATG Split Squats (right)
-rest 1:30-

Substitutions

• ATG Split Squat regression

Scaled

For Quality
4 sets of:
8 Bodyweight RDL Wall Tap
6 ATG Split Squat regression (each)
-rest 1:30 between sets-

Mayhem Moms

No modifications. If you need to, see the split squat regression above.