“CFA Anywhere” WOD, August 27, 2024

Complete 2 Rounds:
20 Jumping Jacks
5 Samson Lunges (each)
5 Inchworms to Push Up
—
Complete 2 Rounds:
20 second Run
5 Towel Rows or 5 Crush Grip Dumbbell Bent Over Rows
5 Burpees

Athletes Notes

• Jumping Jacks
• Samson Lunge Stretches
• Inchworm to Pushup
  • scale this to Modified Inchworm
• Towel Rows
• Crush Grip Dumbbell Bent Over Row
• Burpees

3 Sets:
10 PERFECT Push Ups
30 seconds of High Knees
-rest 1:00 between sets-

*Score = emoji

Athletes Notes

Demo Videos

• Push Ups – make these the most beautiful and perfect 10 reps EVER. Focus on form over speed.
  • scale to either Knee Push Ups or Incline Push Ups
• High Knees – this is a great way to warm up more for our upcoming metcon

Flow

10 PERFECT Push Ups into 30 seconds of High Knees
-rest 1:00-
10 PERFECT Push Ups into 30 seconds of High Knees
-rest 1:00-
10 PERFECT Push Ups into 30 seconds of High Knees

Backpack Option

3 Sets:
10 PERFECT Backpack Push Ups
30 seconds of High Knees (with backpack on)
-rest 1:00 between sets-

Scaled

3 Sets:
10 PERFECT Elevated Knee Push Ups
30 seconds of Standing Marches
-rest 1:00 between sets-

Mayhem Moms

3 Sets:
10 PERFECT Knee Push Ups or Incline Push Ups
30 seconds of Standing Marches or Skipping in Place
-rest 1:00 between sets-

EMOM 16 Minutes
Minute 1: 150-200m Run
Minute 2: 12-15 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Minute 3: 12-15 Burpees
Minute 4: Rest

*Choose your reps accordingly. You should have around 20 seconds of rest each minute!

**Score = Emoji (write your rep #s in the comment box)

Athletes Notes

Scoring

• Today’s Score = Emoji (write your rep #s in the comment box)
• Today I am giving you options for reps. As long as you do the movements that are listed and choose a rep scheme between the ones written, then it will be considered RX. If you have to scale the movement or reps in any way, then it will be considered scaled.

Workout Strategy and Flow

• You should be able to complete the work listed in that minute within 40 seconds, and have 20 seconds to rest / transition. Choose your reps wisely to be sure you are capable of hitting that time goal.
• Run: Alrighty folks, this is where I say “Run your own race”. You need to decide which distance is going to allow you to complete this run in 40 seconds. We don’t want you sprinting these, remember it is a deload week. So while you can still get a challenging workout in, you shouldn’t be going all out here.
• Rows (Towel Rows or Banded Bent Over Row ) OR Kipping Pull Up : Remember that We need to choose a number that allows us to finish by the 40 second mark. This means you can take a quick 2-4 second break if needed around the half way point but no more than that. If you plan to do these as kipping pull ups, please be sure you feel confident doing this amount of volume – depending on the reps you choose it can be anywhere from 48-60 reps.
• Burpees: WOOOHOOO. Ending each round with burpees. Get ready to get sweaty. Challenge yourself and remember my burpee motto….lay down, stand up, jump…..that’s it.
• Enjoy the full minute of rest. Focus on breathing and try to stay standing and slowly moving during that time.

Substitution

• Run –> you can scale by running for 40 seconds, no matter the distance. If you are running outside then run 20 seconds out, and 20 seconds back. If you need to scale running all together due to injury or weather, then complete 40 seconds of High Knees

Backpack Option

EMOM 16 Minutes
Minute 1: 150-200m Backpack Run
Minute 2: 12-15 Backpack Bent Over Row
Minute 3: 12-15 Backpack Lateral Burpees
Minute 4: Rest

.

EMOM 16 Minutes
Minute 1: 150-200m Run
Minute 2: 15-20 Crush Grip Dumbbell Rows (50/35)
Minute 3: 12-15 Burpees
Minute 4: Rest

*Choose your reps accordingly. You should have around 20 seconds of rest each minute!

**Score = Emoji (write your rep #s in the comment box)

Athletes Notes

Scoring

• Today’s Score = Emoji (write your rep #s in the comment box)
• Today I am giving you options for reps. As long as you do the movements that are listed and choose a rep scheme between the ones written, then it will be considered RX. If you have to scale the movement or reps in any way, then it will be considered scaled.

Workout Strategy and Flow

• You should be able to complete the work listed in that minute within 40 seconds, and have 20 seconds to rest / transition. Choose your reps wisely to be sure you are capable of hitting that time goal.
• Run: Alrighty folks, this is where I say “Run your own race”. You need to decide which distance is going to allow you to complete this run in 40 seconds. We don’t want you sprinting these, remember it is a deload week. So while you can still get a challenging workout in, you shouldn’t be going all out here.
• Crush Grip Dumbbell Bent Over Row : Remember that we need to choose a rep number (and weight) that allows us to finish by the 40 second mark. This means you can take a quick 2-4 second break if needed around the half way point but no more than that. A great goal would even be to do these unbroken.
• Burpees : WOOOHOOO. Ending each round with burpees. Get ready to get sweaty. Challenge yourself and remember my burpee motto….lay down, stand up, jump…..that’s it.
• Enjoy the full minute of rest. Focus on breathing and try to stay standing and slowly moving during that time.

Substitution

• Run –> you can scale by running for 40 seconds, no matter the distance. If you are running outside then run 20 seconds out, and 20 seconds back. If you need to scale running all together due to injury or weather, then complete 40 seconds of High Knees

Mayhem Moms

EMOM 16 Minutes
Minute 1: 40 seconds of Controlled High Knees to Jumping Jacks
Minute 2: 15 – 20 Crush Grip Dumbbell Bent Over Row
Minute 3: 12-15 Modified Burpee
Minute 4: Rest

2 Rounds
:30 Runners Stretch
1:00 Lat Stretch on Box – lean in deeper as the time goes on
:30 Alternating Scorpion Stretch

Athletes Notes

• Runners Stretch aka Standing Quad Stretch
• Lat Stretch on Box
• Scorpion Stretch