“CFA Anywhere” WOD, January 1, 2024

Complete 2 Rounds:
10 Leg Swings (each)
10 Hamstring Scoop Stretches (each)
5 Samson Lunges (each)
30 seconds of High Knees
—
Complete 2 Rounds:
30 second Run
5 Sit Ups

Athletes Notes

• Front to Back Leg Swings
• Hamstring Scoop Stretch
• Samson Lunge Stretches
• Sit Ups

Partner Workout:
For Time:
12 Rounds (You Go, I Go per round)
20 Sit Ups (RX+: V-Ups)
24 Bodyweight Walking Lunges
..Immediately into…
2025m Run (split between partners)

**Repeat from January 1, 2024 (Slightly adjusted to match this year)

Athletes Notes

Workout Strategy and Flow

• This workout should allow for quick bursts of movements. You should be able to go faster when it’s your turn to work because you are getting rest built in.
• Sit Ups : let’s aim for unbroken work here each time!! We want to be sure our shoulders are still passing our hip crease each rep.
  • If you find that sit ups aren’t challenging enough, you can scale up today to complete V-Up instead and still be considered RX.
  • Keep in mind, we don’t want scaling up to slow us down. So you should feel confident that you could perform 120 V-Ups total, and do at least a set of 10 at a time with just a short rest between.
• Bodyweight Walking Lunge – walk it out!! Just try not to stop.
• Run — Yes 2025m is a silly looking number but in fun honor of the new year, we are asking you to run 25 extra meters. However you decide to split this up, be sure you can stay consistent in your pacing so that you and your partner can finish this workout strong!!!

Flow

Partner 1 works while partner 2 rests. Partner 1 does 20 sit ups + 24 lunges. That is 1 round. Then partner 1 rests while partner 2 works. Partner 2 does 20 sit ups + 24 lunges. That is 2 rounds. You will repeat back and forth until a total of 12 rounds has been completed.

Once 12 rounds are done, you will start chipping away at the 2025m run! Again, 1 partner works and 1 partner rests. You can decide if you want to go back in forth every 100m, 200m or even 400m.

Substitutions

• Bodyweight Walking Lunges —–> if you don’t have the space, you can complete 24 in place Bodyweight Forward Lunges
• Run —-> You and your partner can accumulate a total of 10 minutes of High Knees alternating every 60 seconds.
• Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of the scaling document below.

Backpack Option

Partner Workout:
For Time:
12 Rounds (You Go, I Go per round)
20 Backpack Sit Up
24 Backpack Front Rack Lunges
..Immediately into…
2025m Backpack Run (split between partners)

.

Solo Option:
For Time:
6 Rounds
20 Sit Ups (RX+ = V-Ups)
24 Bodyweight Walking Lunges
-rest 1:00 between rounds-
..Immediately into…
1012m Run

**Repeat from January 1, 2024 (Slightly adjusted to match this year)

Athletes Notes

Workout Strategy and Flow

• This workout should allow for quick bursts of movements. You should be able to go faster when it’s time to work because you are getting rest built in.
• Sit Ups : let’s aim for unbroken work here each time!! We want to be sure our shoulders are still passing our hip crease each rep.
  • If you find that sit ups aren’t challenging enough, you can scale up today to complete V-Up instead and still be considered RX.
  • Keep in mind, we don’t want scaling up to slow us down. So you should feel confident that you could perform 120 V-Ups total, and do at least a set of 10 at a time with just a short rest.
• Bodyweight Walking Lunge – walk it out!! Just try not to stop.
• Run — Stay consistent in your pacing so that you can finish this workout strong!!!

Flow

In order for the stimulus to remain similar to the partner version, the solo version forces rest, just as you would have to rest while your partner works.

You will complete 20 sit ups + 24 lunges and then you will rest for 1:00. Repeat until 6 rounds are complete. You do NOT need to rest before starting on your 1012m Run!

Substitutions

• Bodyweight Walking Lunges —–> if you don’t have the space, you can complete 24 in place Bodyweight Forward Lunges
• Run —-> You can accumulate 5 minutes of High Knees
• Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document

Backpack Option

For Time:
6 Rounds
20 Backpack Sit Up
24 Backpack Front Rack Lunges
-rest 1:00 between rounds-
..Immediately into…
1012m Backpack Run

.