“CFA Anywhere” WOD, August 8, 2025

2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees

Athletes Notes

• High Knees
• Big Arm Circles
• Samson Lunge
• Glute Bridges
• Air Squats
• Inchworm to Pushup
• Box Step Up
• No Jump Burpee

3 sets
10-8-6-4-2
Alternating Hang Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
Box Jump (24/20) or Jumping Air Squat
-rest 3:00 between sets-

Athletes Notes

Score

This workout is scored on how quickly you complete each set.

Workout Flow

10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump

-rest 3:00-

10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump

-rest 3:00-

10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump

Demo videos

• Single Dumbbell Hang Snatch
• Backpack Ground to Overhead
• Box Jump
• Jumping Air Squat

Scaling

3 sets
8-6-4-2-1
Alt Hang Dumbbell Snatch (1×35/25) or Backpack Ground to Overhead
Box Jump (24/20) or Jumping Air Squat
-rest 3:00 between sets-
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!

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Check out our Scaling and Substitution Movement Document Here! for more recommendations!