“CFA Anywhere” WOD, August 5, 2024

3 sets:
15 Second Front Rack Hold at Top
5 Tempo Double Dumbbell Front Squats @3131
15 Second Front Rack Hold at Top
-rest 2:00 between sets-

Athletes Notes

Demo Videos

• Dumbbell Front Squats
• The front rack hold is exactly what it sounds like. You will hold the dumbbells up on your shoulders as you would if you were about to start front squatting. Be sure to hold in an active position – no slouching, keep the elbows tall and a tight core.
• Many of you have mentioned that your throacic spine mobility and strength is often a limiting factor in this tempo squat work we have been doing. Today’s front rack holds coupled with the tempo squats should help us strengthen this.
• Tempo Explanation: 3 seconds down, 1 second pause at the bottom, 3 seconds up, 1 second pause at the top.

Flow

15 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
15 second hold standing tall in the front rack position
-rest 2:00-
15 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
15 second hold standing tall in the front rack position
-rest 2:00-
15 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
15 second hold standing tall in the front rack position

Mayhem Moms

No modification

AMRAP 4 Minutes
8 Single Dumbbell Sumo Deadlift High Pull (left) (50/35)
8 Single Dumbbell Sumo Deadlift High Pull (right) (50/35)
32 Double Unders

-rest 2:00-

For Time:
64 Double Unders
16 Double Dumbbell Sumo Deadlift High Pulls (2×50/35)
64 Double Unders

*Score time for part 2 in comment results box

Athletes Notes

Scoring

• Today we are scoring the rounds and reps that we get in Part 1 of the 4 minute AMRAP and in your results comment box, score your time it took you for part 2 with the 64-16-64.

Workout Strategy and Flow

• We start out with an AMRAP, completing as many rounds/reps as possible. We will be doing single dumbbell work and jump rope, which will tax our forearm grip and shoulders.
• When completing the Double Unders, focus on relaxing your grip and shoulders as much as possible. We want to move through these quickly, with little to no breaks or rest.
• We have done these before, so you should feel comfortable completing. If these are new to you, then be sure to check out the videos: Single Dumbbell Sumo Deadlift High Pull
  • you must complete all 8 on one arm before you can move on to completing the next 8 on the other arm. This should be a dynamic, explosive movement that is a fluid motion from the ground up to the high pull position. We don’t want to deadlift it up, stop, and then complete an upright row. Really focus on fluid movement.
• It is important to notice the change up from single dumbbell to double dumbbell. In the for time portion, we will add the second dumbbell to make this a much more challenging movement of Dumbbell Sumo Deadlift High Pulls . You should be able to do these in 2 sets. Either of 8 and 8 or of 10 and 6. We must really focus on being explosive in this movement using our legs and hips to get those dumbbells up high, rather than using our back to pull them up.

FLOW
0:00 – 4:00 Complete as many rounds / reps of 8 Single Dumbbell Sumo Deadlift High Pull (left), 8 Single Dumbbell Sumo Deadlift High Pull (right), 32 Double Unders

4:00 – 6:00 Rest

6:00 Complete the following 1 time as quickly as possible: 64 Double Unders, 16 Double Dumbbell Sumo Deadlift High Pulls, 64 Double Unders

Substitution

• Double Unders -→
  • Option 1) Same # of Single Under Crossovers
  • Option 2) 2x Single Unders – so in the AMRAP portion you’d do 64 Single Unders and in the For Time portion, you’d do 128 Single Unders

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