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“CFA Anywhere” WOD, August 19, 2024

“CFA Anywhere” – Mon, Aug 19

Warm Up

6:00 Clock
15 Seconds of Standing Marches
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
2 Tempo Air Squats OR 2 Tempo Single Dumbbell Front Squats (Each) * at the 3311 tempo

Athletes Notes

6 Minutes to work through as many rounds as you can.

Bodyweight Metcon
Bodyweight: Squat Strength Retest (AMRAP – Reps)

RE-TEST:
Complete One Set of Max Tempo Air Squats @3311

**Tempo: 3 seconds down, 3 second pause at bottom, 1 second up, 1 second pause at top
(1 rep should take you 8 seconds)

Note: if you pause for longer than 1 second at the top of the rep before beginning your next rep, you are off tempo and therefore done with your max effort set!

Athletes Notes

THIS IS A RE-TEST. WE FIRST TESTED THIS ON JUNE 3, 2024 AT THE BEGINNING OF THE CYCLE.

Scoring

  • We are scoring the # of reps you got with the tempo to get a “max set” for the day. Please note that 1 proper tempo rep should take you 8 seconds! If you pause for longer than 1 second at the top of the rep before starting your next rep, that would be considered off-tempo and you would be done with your max set.

Flow

  • You will get one set to find a max air squat at the tempo written.
  • Tempo Explanation: 3 seconds down, 3 second pause at bottom, 1 second up, 1 second pause at top….meaning 1 rep should take you 8 seconds.
  • As mentioned above if you pause for longer than 1 second at the top of the rep before starting your next rep, that would be considered off-tempo and you would be done with your max set.

Demo Video

  • Air Squats (tempo not shown)
  • Focus on keeping a tight core, especially in the eccentric (lowering) phase and the pause at the bottom. As your core starts to fatigue, don’t let your chest drop. Think about showing what’s on your t-shirt to someone in front of you at all times!
  • You get 1 second to pause at the top and mentally prep for the next rep.

Backpack Option

Max Tempo Backpack Back Squat @3311

Cap: 25 reps

Scaled

Max Tempo Squat to Chair @3311

NOTE: lightly rest (don’t sit) on the chair for 3 seconds during the pause before standing again. You should be holding up a majority of your bodyweight during the pause squat, not the chair.

Mayhem Moms

There is no modification for today.

If you need additional balance assistance, you may add a chair / box under your squat and lightly rest (don’t sit) for 3 seconds during the pause before standing again.

Bodyweight: Formula 1 (8 Rounds for reps)

8 sets (1 set every 2 minutes)
8 Alternating Single Leg RDLs
8 Towel Rows or Banded Bent Over Rows*
32 Line Hops

*RX+ = 4 Strict Pull Ups

Athletes Notes

Workout Strategy and Flow

  • Bodyweight Single Leg RDL – these are alternating each rep. Beware that your balance will be tested here. It’s okay to go at a speed that ensures you won’t fall over. You can make up time on the line hops
  • Towel Rows or Banded Bent Over Row ideally we are able to crank out 8 unbroken reps consistently here. If you need a quick break, that’s okay but it cannot be longer that 3 seconds. We need to get the work done quick to earn our rest each set.
  • Line Hops – quick hops here. Aiming to get these 32 done as quickly as you can so you can start resting!!

FLOW
0:00 – 2:00 Complete 8 Alternating Single Leg RDLs, 8 Towel Rows, 32 Line Hops…rest in the time remaining.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
8:00 – 10:00 Repeat for set 5
10:00 – 12:00 Repeat for set 6
12:00 – 14:00 Repeat for set 7
14:00 – 16:00 Repeat for set 8

Backpack Option

8 sets (1 set every 2 minutes)
8 Backpack Deadlifts
8 Backpack Bent Over Row
32 Hops over the backpack

Scaled

8 sets (1 set every 2 minutes)
8 Bodyweight RDL Wall Tap
8 Towel Rows
32 Object Toe Taps or Step Jacks

Mayhem Moms

8 sets (1 set every 2 minutes)
8 Alternating Bodyweight Single Leg RDL (hold on to something for balance assistance if needed)
8 Towel Rows or Banded Bent Over Row
32 Slow and Controlled Line Hops

Minimal Metcon
Minimal: Squat Strength Retest (AMRAP – Reps)

RE-TEST:
Complete One Set of Max Tempo Double Dumbbell Front Squat @3311

(RX Weight: 2 x 50/35)

Cap: 25 reps

**Tempo: 3 seconds down, 3 second pause at bottom, 1 second up, 1 second pause at top
(1 rep should take you 8 seconds)

Note: if you pause for longer than 1 second at the top of the rep before beginning your next rep, you are off tempo and therefore done with your max effort set!

Athletes Notes

THIS IS A RE-TEST. We first tested this on June 3, 2024 at the beginning of our cycle.

Scoring

  • We are scoring the # of reps you got with the tempo to get a “max set” for the day. Please note that 1 proper tempo rep should take you 8 seconds! If you pause for longer than 1 second at the top of the rep before starting your next rep, that would be considered off-tempo and you would be done with your max set.

Flow

  • You will get use one set to find a max double dumbbell front squat at the tempo written.
  • Tempo Explanation: 3 seconds down, 3 second pause at bottom, 1 second up, 1 second pause at top….meaning 1 rep should take you 8 seconds.
  • As mentioned above if you pause for longer than 1 second at the top of the rep before starting your next rep, that would be considered off-tempo and you would be done with your max set.

Demo Video

  • Double Dumbbell Front Squats (tempo not shown)
  • Your hands should remain on the handles at all times and elbows in the front rack position.
  • Focus on keeping a tight core, especially in the eccentric (lowering) phase and the pause at the bottom. As your core starts to fatigue, don’t let your shoulders and chest drop. Keep them nice and tall and think about driving your elbows / dumbbells up!
  • You get 1 second to pause at the top and mentally prep for the next rep.

Mayhem Moms

There is no modification for today.

If you need additional balance assistance, you may add a chair / box under your squat and lightly rest (don’t sit) for 3 seconds during the pause before standing again.

Minimal: Formula 1 (8 Rounds for reps)

8 sets (1 set every 2 minutes)
7 Dumbbell Deadlifts (2×50/35)
7 Dumbbell Bent Over Rows (2×50/35)
21 Double Unders

Athletes Notes

Workout Strategy and Flow

  • Be prepared for your forearms to feel this one. It’s going to get grippy
  • You should be using the same weight for both the deadlifts and the bent over rows. So that means if you need to lower the weight for the rows, you will use that lower weight for the deadlifts
  • Dumbbell Deadlift – the weight should be something you can easily do 7 reps for. I would recommend doing 6 reps, taking a FAST break to shake the grip, then deadlifting for the 7th rep and going right into the bent over rows.
  • Double Dumbbell Bent Over Row – ideally we are able to crank out 7 unbroken reps consistently here. If you need a quick break, that’s okay but it cannot be longer that 3 seconds. We need to get the work done quick to earn our rest each set.
  • Double Unders – while this is a lower rep count today, this isn’t an ideal workout to practice our double unders on. You should be confident you can knock these 21 out without any trip ups. If you need to scale see the substitutions below.

FLOW
0:00 – 2:00 Complete, 7 Dumbbell Deadlifts, 7 Dumbbell Bent Over Row, 21 Double Unders…rest in the time remaining.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
8:00 – 10:00 Repeat for set 5
10:00 – 12:00 Repeat for set 6
12:00 – 14:00 Repeat for set 7
14:00 – 16:00 Repeat for set 8

Substitution

Mayhem Moms

8 sets (1 set every 2 minutes)
7 Dumbbell Deadlift or Elevated Sumo Dumbbell Deadlifts
7 Double Dumbbell Bent Over Row
21 Slow and Controlled Line Hops