“CFA Anywhere” WOD, August 10, 2024

2 rounds
10 Ankle Circles (each)
5 Inchworms to Push Up
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
50ft Shuttle Run

…then into..

2 Rounds of
8 V-Ups
1 Wall Walk

Athletes Notes

• Ankle Circles
• Inchworm to Pushup
• Walk Forwards on Toes
  • same thing but now walk backwards
• Walking Hamstring Stretch
• Walking Samson Lunge Stretch
• V-Ups
• Wall Walk

5 Sets (at fast pace):
5 Shuttle Runs (50ft)
15 V-Ups
-rest 1:00 between sets-

-rest 2:00-

5 Sets (at fast pace):
2 Wall Walks
5 Shuttle Runs (50ft)
-rest 1:00 between sets-

Athletes Notes

Workout Strategy and Flow

• We are going at FAST paces today. We should be moving with intensity each set, and really wanting the FULL rest.
• For the first part, we start each set with the shuttle run (aka shuttle sprint because we should be really hustling here)….and in the second part we end each set with the shuttle runs.
• Remember for the Shuttle Run, every 50ft is 1 rep, but we will run it as down 25ft and back 25ft.
• V-Up – ideally with these we are able to complete them unbroken every time. If you need a break, take a 2-4 second break…if you are taking more than 1 break during the set of 15 V-ups then this movement is too advanced for you at the moment, and you should scale!
• Wall Walk – now is the time to really test our wall walk capabilities. Use this as a chance to see how quickly you can spider monkey yourself up and down the wall. Can you go “touch and go”?

FLOW
5 Shuttle Runs, 15 V-Ups
-rest 1:00-
5 Shuttle Runs, 15 V-Ups
-rest 1:00-
5 Shuttle Runs, 15 V-Ups
-rest 1:00-
5 Shuttle Runs, 15 V-Ups
-rest 1:00-
5 Shuttle Runs, 15 V-Ups

-rest 2:00-

2 Wall Walks, 5 Shuttle Runs
-rest 1:00-
2 Wall Walks, 5 Shuttle Runs
-rest 1:00-
2 Wall Walks, 5 Shuttle Runs
-rest 1:00-
2 Wall Walks, 5 Shuttle Runs
-rest 1:00-
2 Wall Walks, 5 Shuttle Runs

Substitution

• Shuttle Run – complete 20 seconds of FAST High Knees OR High Knees to Lateral Shuffle
• V-Up –> Tuck Ups or Modified Tuck Ups
• Wall Walk –> Elevated Box Walks or Inchworm with Double Push Up

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