“CFA Anywhere” WOD, August 14, 2024

1 Time Through:
20 seconds of Standing Marches
20 seconds of Jumping Jacks
20 seconds of Inchworms to Hollow

Athletes Notes

• Standing Marches
• Jumping Jacks
• Inchworm to Hollow

AMRAP 7 Minutes
20 Tibialis Raise
10 Single Leg Calf Raises (each)
10 Alternating Birddog
5 Roll and Reach – pause for 2 seconds in toe reach part
20 seconds of Line Hops or Single Unders

Athletes Notes

• This is a 7 minute AMRAP but the sole focus is just on getting our body very primed and ready to go before we attack our fast paced workout. You should not be trying to actually go fast here, but rather think about steady, quality movement.
• Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
• Single Leg Calf Raises
• Birddog
• Roll and Reach
• Line Hops or Single Unders

For Time:
150 Double Unders (or 225 Line Hops)
…into…
5 Rounds
20 Alternating Leg V-Ups
20 Sit Ups
…into…
150 Double Unders (or 225 Line Hops)

Athletes Notes

Workout Strategy and Flow

• YAY, we all get to be on the same leaderboard today. Fist bump and comment on a fellow athlete to let them know they are awesome!!!
• Core and Cardio…let’s goooo. This one should be fun and you’ll definitely feel the burn.
• If you have access to a jump rope: Complete Double Unders: we need our double unders to be “on” today. If you are a master of these then 150 unbroken would be quite the goal. If you know you aren’t quite there yet, then aim for 2 sets of 75 unbroken with a 3-5 second break between. The most amount of breaks I would suggest is 3 sets of 50 reps, again only resting for 3-5 seconds before starting the next.
  —-remember you MUST complete all 150 reps before you can move on to the next part.
• If you don’t have access to a jump rope we are completing as Line Hops– take smart, quick breaks during the 225 reps.
• This core combo is going to get spicy. Alternating Leg V-Up into Sit Ups ….there is NO hiding. Even if you know you can do these unbroken, I want to remind you that this is going to be 100 reps of each. So the core volume is steep here. It may be advisable for you to take strategic breaks to make sure you can finish those 5 rounds without your core giving out. Taking short quick breaks before heading into the next movement may be the best way to set yourself up for success in all 5 rounds.
• We do want to try our best to stay moving. We never want to be at a point where we are resting for 10-15+ seconds…especially since this score is for time!!

Substitution

• Scale the double unders to either 150 Single Under Crossovers OR 225 Single Unders

Scaled

For Time:
150 Step Jacks
…into…
5 Rounds
20 Seated Toe Taps
20 Quarter Sit Ups
…into…
150 Step Jacks

Mayhem Moms

For Time:
225 Slow and Controlled Line Hops
…into…
5 Rounds
20 Modified Alternating Leg V Ups
20 Quarter Sit Ups or Heel Taps
…into…
225 Slow and Controlled Line Hops