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“CFA Anywhere” WOD, August 28, 2024

“CFA Anywhere” – Wed, Aug 28

NEW CHALLENGE STARTING SUNDAY SEPTEMBER 1ST

Hey Everyone. I wanted to give a heads up to everyone Sunday, September 1st will be the beginning of our Mayhem 30 Hard Challenge.

It will run for all 30 days of September, with the goal being to successfully complete all tasks every single day.

(This is our condensed and slightly altered version of “75 Hard”.)

For full challenge details, please click on the Workout Prep Notes.

Athletes Notes

Challenge:

  • To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.

Mayhem 30 Hard Tasks:

  • Complete two 30 minutes workouts (at least one workout must be outside)
  • Drink 2/3 of your Bodyweight in ounces of water (Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
  • Read 10+ Pages in a Non-Fiction Book
  • Consume zero Alcohol for the entire 30 days
  • Choose any diet and stick with it
  • No Cheat Meals
  • Take a Daily Progress Picture

LOGGING:

  • You will log the number “7” if you completed the ENTIRE 7 bullet points
  • Our hope is that every single day of September you are able to Log “7”

FAQs

How does Mayhem 30 Hard work?

  • This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.

What happens if you miss a day?

  • In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.

We do two 30-minute workouts a day?

  • Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.

What diet should I do?

  • You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
  • Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.

What if I want to do 75 Hard?

  • If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here.
Warm Up

6:00 Clock
10 Prone IYTs (each)
5 Thread the Needles (each)
5 Elbow to Floor Lunge Stretch (each)
10 Alternating Box Step Ups
10 second Pike Hold or Handstand Hold

Athletes Notes

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

3 sets
12 Cossack Squat (left)
12 Cossack Squat (right)
30 second Pike Hold or Handstand Hold
-rest 2:00 between sets-

Athletes Notes

Demo Videos

Flow

12 Cossack Squats (left), 12 Cossack Squats (right) into a 30 second Pike Hold
-rest 2:00-
12 Cossack Squats (left), 12 Cossack Squats (right) into a 30 second Pike Hold
-rest 2:00-
12 Cossack Squats (left), 12 Cossack Squats (right) into a 30 second Pike Hold

Scaled and Mayhem Moms

3 sets
12 Wall Assisted Cossack Squat (left)
12 Wall Assisted Cossack Squat (right)
30 second Pike Hold or High Plank Hold
-rest 2:00 between sets-

Bodyweight: Clue (Time)

For Time:
3-6-9-12-15-18-21
X-Jump (no jump)
Box Jumps (24/20)

Athletes Notes

Workout Strategy and Flow

  • It’s a good idea to take a look at the total volume of reps here before deciding the height of your box. There are 84 reps of EACH movement. Keep in mind, this is meant to be “for time” so you should be consistently moving.
  • Do not fall into the trap that is easily set to come out fast in the small reps. You will regret that when you finally make it to the 18s and 21s. Start the small reps at the same pace you plan to move for the high reps.
  • X-Jump No Jump: these should mimic a dumbbell snatch, we are going down to the ground and tapping our finger before reaching up to the sky. Remember these are alternating arms and they are a hinge, not a squat.
  • Box Jumps – notice these are jumps and NOT jump overs. This means you will need to stand up all the way at the top of each rep before stepping down on the same side of the box.

FLOW
3 X-Jumps (no jump) , 3 Box Jumps, 6 X-Jumps (no jump), 6 Box Jumps……..18 X-Jumps (no jump), 18 Box Jumps, 21 X-Jumps (no jump), 21 Box Jumps

Substitution

Scaled

For Time:
3-6-9-12-15-18-21
Object Alternating Hang Snatch
Step Up to Surface

Mayhem Moms

For Time:
3-6-9-12-15-18-21
X-Jump No Jump
Modified Tuck Jump

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

3 sets
8 Dumbbell Cossack Squats (left)
8 Dumbbell Cossack Squats (right)
30 second Crush Grip Dumbbell Overhead Hold or Handstand Hold
-rest 2:00 between sets-

Use the holds to warm up the shoulders for the hang snatch

Athletes Notes

Demo Videos

Flow

8 Dumbbell Cossack Squats (left), 8 Dumbbell Cossack Squats (right) into a 30 second Crush Grip Dumbbell Overhead Hold
-rest 2:00-
8 Dumbbell Cossack Squats (left), 8 Dumbbell Cossack Squats (right) into a 30 second Crush Grip Dumbbell Overhead Hold
-rest 2:00-
8 Dumbbell Cossack Squats (left), 8 Dumbbell Cossack Squats (right) into a 30 second Crush Grip Dumbbell Overhead Hold

Mayhem Moms

no modifications needed

Minimal: Clue (Time)

For Time:
3-6-9-12-15-18-21
Alternating Dumbbell Hang Snatch (50/35)
Box Jumps (24″/20″)

Athletes Notes

Workout Strategy and Flow

  • It’s a good idea to take a look at the total volume of reps here before deciding the weight or height of your box. There are 84 reps of EACH movement. Keep in mind, this is meant to be “for time” so you should be consistently moving.
  • Do not fall into the trap that is easily set to come out fast in the small reps. You will regret that when you finally make it to the 18s and 21s. Start the small reps at the same pace you plan to move for the high reps.
  • Alternating Dumbbell Hang Snatch : this is a great time to work on your transitions from one hand to the other. These have to be from the hang (meaning you don’t let the dumbbell touch the ground until the last rep (or you are taking a break)
    • Yes, these are an odd number of reps. If you want, you can choose to alternate the hand you start with for the odd number reps to “even” it out. If you forget it’s not a big deal.
  • Box Jumps – notice these are jumps and NOT jump overs. This means you will need to stand up all the way at the top of each rep before stepping down on the same side of the box.

FLOW
3 Alternating Dumbbell Hang Snatch, 3 Box Jumps, 6 Alternating Dumbbell Hang Snatch, 6 Box Jumps……..18 Alternating Dumbbell Hang Snatch, 18 Box Jumps, 21 Alternating Dumbbell Hang Snatch, 21 Box Jumps

Substitution

Mayhem Moms

For Time:
3-6-9-12-15-18-21
Alternating Dumbbell Hang Snatch
Modified Tuck Jump