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“CFA Anywhere” WOD, August 8, 2024

“CFA Anywhere” – Thu, Aug 8

Warm Up

5:00 Clock
20 second Jumping Jacks
10 Pike Shoulder Shrugs
10 second Toe Touch Stretch
5 Inchworms to Hollow
3 Single Leg RDL OR 3 Single Dumbbell Snatch (each)

Athletes Notes

Bodyweight Metcon
Bodyweight: Pressing Endurance (3 Rounds for reps)

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

3 sets:
Pike Push Ups @ 40% of Test Rep # – hold for 10 seconds at top of final rep
-rest 2:00 between sets-

*RX+ Option: Kipping Handstand Push Ups

Athletes Notes

Scoring

  • Your score is the # of reps you did each set! Should be the same number across all sets.

Workout Strategy and Flow

  • Based on test from June 7, 2024
  • Pike Push Up
  • Please take notice that on your FINAL rep of the set, you will hold at the top of the pike push ups OR kipping handstand push up for 10 seconds!!
  • We have been working with %s of our Test #. If you got 30 Pike Push Ups Last Week, then you will take 40% of your test numbers.
  • You should be completing your percentage work unbroken here!

FLOW
Pike Push Ups @ 40% of your test rep # with a 10 second hold on final rep.
-rest 2:00-
Pike Push Ups @ 40% of your test rep # with a 10 second hold on final rep.
-rest 2:00-
Pike Push Ups @ 40% of your test rep # with a 10 second hold on final rep.

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:
6-10 Seated Pike Push Ups
-rest 2:00 between sets-

Substitution

Scaled

3 sets:
Crush Grip Seated Object Strict Press or Pike Shoulder Shrugs @ 40% of Test Rep #
-rest 2:00 between sets-

Mayhem Moms

No modification here.

Bodyweight: Cowtown (2 Rounds for reps)

EMOM 12 Minutes
Minute 1: Max X-Jumps (no jump)
Minute 2: Max Hollow Hold
Minute 3: Rest

Athletes Notes

Scoring

  • Set 1: Total # of reps in the x-jumps no jump (all 4 rounds)
  • Set 2: Total # of seconds held in the hollow hold (all 4 rounds)

Workout Strategy and Flow

  • Notice that we will only be performing 2 movements with a full minute of rest. So we will have 4 total rounds of this!!
  • Aim to work for 50-55 seconds of work in minute 1 allowing for 5-10 seconds of transition time. Aim to hold for the entire minute in the max hollow hold if possible.
  • X-Jump No Jump– these are alternating arms each rep. You should think about hinging at the hips when going down and then being explosive on the way up. Imagine how you would look/feel if you were performing dumbbell snatches.
  • Hollow Hold – if you cannot hold for the full minute, then have a strategy to take a quick 3-5 second break at the halfway point before continuing.

Substitution

Backpack Option

EMOM 12 Minutes
Minute 1: Max Backpack Ground to Overhead
Minute 2: Max Hollow Hold (no backpack)
Minute 3: Rest

Scaled

EMOM 12 Minutes
Minute 1: Max Object Alternating Hang Snatch
Minute 2: Max Boat Hold
Minute 3: Rest

Mayhem Moms

EMOM 12 Minutes
Minute 1: Max X-Jump No Jump
Minute 2: Max Boat Hold
Minute 3: Rest

Minimal Metcon
Minimal: Pressing Endurance (3 Rounds for reps)

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

3 sets:
Seated Crush Grip Dumbbell Strict Press @ 40% of Test Rep # – hold for 10 seconds at top of final rep
-rest 2:00 between sets-

Athletes Notes

Scoring

  • Your score is the dumbbell weight you used. You should comment the rep # you did on all sets. It should be the same rep number for all 3 sets.

Workout Strategy and Flow

  • Based on test from June 7, 2024
  • Crush Grip Seated Dumbbell Strict Press
  • We have been working with %’s of our Test #. If you got 40 Seated Crush Grip Strict Press on test week, then you will take 40% of your test numbers.
  • You should be completing your percentage work unbroken here!

FLOW
Seated Crush Grip Dumbbell Strict Press @ 40% of Test Rep # – hold for 10 seconds at top of final rep
-rest 2:00-
Seated Crush Grip Dumbbell Strict Press @ 40% of Test Rep # – hold for 10 seconds at top of final rep
-rest 2:00-
Seated Crush Grip Dumbbell Strict Press @ 40% of Test Rep # – hold for 10 seconds at top of final rep

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:
10-15 Seated Crush Grip Dumbbell Strict Press
-rest 2:00 between sets-

Mayhem Moms

No modification here.

Minimal: Cowtown (2 Rounds for reps)

EMOM 12 Minutes
Minute 1: Max Alternating Dumbbell Hang Snatch (50/35)
Minute 2: Max Hollow Hold
Minute 3: Rest

Athletes Notes

Scoring

  • Set 1: Total # of reps in the alternating dumbbell hang snatch (all 4 rounds)
  • Set 2: Total # of seconds held in the hollow hold (all 4 rounds)

Workout Strategy and Flow

  • Notice that we will only be performing 2 movements with a full minute of rest. So we will have 4 total rounds of this!!
  • Aim to work for 50-55 seconds of work in minute 1 allowing for 5-10 seconds of transition time. Aim to hold for the entire minute in the max hollow hold if possible.
  • Single Dumbbell Hang Snatch – these are alternating arms each rep. Remember this is from the hang position so you never go back down to the ground. Really focus on using your hips to get that dumbbell up overhead. The weight should allow you to move for the entire 50 seconds without stopping (or only taking 1 break). If you have to stop a bunch, then the weight is too heavy.
  • Hollow Hold – if you cannot hold for the full minute, then have a strategy to take a quick 3-5 second break at the halfway point before continuing.

Substitution

Mayhem Moms

EMOM 12 Minutes
Minute 1: Max Single Dumbbell Hang Snatch
Minute 2: Max Boat Hold
Minute 3: Rest

Bonus Stretching

1:00 Cat Cow
1:00 Pancake Stretch

Athletes Notes