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“CFA Anywhere” WOD, April 10, 2025

“CFA Anywhere” – Thu, Apr 10

Warm Up

3 Rounds:
5/side Elbow to Floor Stretch
3 Push Up to Downward Dog
5/side Bird Dog
:15 Jumping Jacks

Athletes Notes

Darth Bane (2 Rounds for reps)

10 Minute AMRAP
10 Thruster*
10 Box Jump (24/20) OR Broad Jump
10 Snatch OR Backpack Ground to Overhead*
10 Box Jump (24/20) OR Broad Jump

-rest 5:00-

5 Minute AMRAP
5 Thruster*
5 Box Jump (24/20) OR Broad Jump
5 Snatch OR Backpack Ground to Overhead*
5 Box Jump (24/20) OR Broad Jump

*Dumbbell (1×50/35) OR Backpack
*Alternate reps as desired

Athletes Notes

Score

  • This workout is scored on how many rounds and reps you complete of each AMRAP. There are two scores.

Workout Flow

0:00-10:00
Complete as many rounds and reps as possible of:
10 Thruster
10 Box Jump OR Broad Jump
10 Snatch OR Backpack Ground to Overhead
10 Box Jump OR Broad Jump

10:00-15:00
Rest

15:00-20:00
Complete as many rounds and reps as possible of:
5 Thruster
5 Box Jump OR Broad Jump
5 Snatch OR Backpack Ground to Overhead
5 Box Jump OR Broad Jump

Demo Videos

Scaling

10 Minute AMRAP
8 Thruster
8 Broad Jump
8 Snatch OR Backpack Ground to Overhead
8 Broad Jump

-rest 5:00-

5 Minute AMRAP
5 Thruster
5 Broad Jump
5 Snatch OR Backpack Ground to Overhead
5 Broad Jump

  • Dumbbell (1×35/25) OR Backpack
  • Alternate reps as desired

Mayhem Mom Mods

10 Minute AMRAP
10 Thruster
10 Box Step Up
10 Snatch OR Backpack Ground to Overhead
10 Box Step Up

-rest 5:00-

5 Minute AMRAP
5 Thruster
5 Box Step Up
5 Snatch OR Backpack Ground to Overhead
10 Box Step Up

  • Dumbbell (1×35 or lighter) OR Backpack
  • Alternate reps as desired

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

April Ab Challenge – Day 8 (Time)

For Time:
50 Crab Toe Touches
40 Plank Jacks
30 Reverse Crunches
20 Plank Shoulder Taps

Athletes Notes

Demo Videos

Modification Options