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“CFA Anywhere” WOD, August 7, 2024

“CFA Anywhere” – Wed, Aug 7

Quick Warm Up

20 seconds of Standing Marches
20 seconds of Jumping Jacks
20 seconds of Cat Cow

Athletes Notes

Extended Warm Up/Accessory (Checkmark)

AMRAP 7 Minutes
20 Tibialis Raises
6 Hamstring Scoop Stretches (each)
6 Elbow to Floor with Rotation (each)
6 Thread the Needle (each)
3 PERFECT Hand Release Push Ups
30 second Jog (get a bit faster each round)

Athletes Notes

Bodyweight + Minimal: Dickies Arena (3 Rounds for reps)

3 sets: 1 set every 6 Minutes
10 Burpees
200m Run
30 Bodyweight Walking Lunges
200m Run
10 Burpees

Athletes Notes

Workout Strategy and Flow

  • You should have at least 90 seconds – 2 minutes of rest each set.
  • Burpees – smooth and steady, it’s only 10 at a time, but we don’t want to go so fast that we spike our heart rate and have difficulty in the run. We can push the speed a bit more in the final 10 because we will get a good bit of time to rest after.
  • Run – Aim for around 1 minute pace times for the 200s. Control your breathing here.
  • Bodyweight Walking Lunge – as soon as you finish the run, walk it out right into your walking lunge steps. You shouldn’t need to take too many breaks but if you need to take a quick pause at the halfway point and shake those legs out, then go for it. Then once that 30th rep is complete go right back into the next run.

FLOW
0:00 – 6:00 Complete 10 Burpees, 200m Run, 30 Bodyweight Walking Lunges, 200m Run, 10 Burpees….rest in the time remaining.

6:00 – 12:00 Repeat for set 2, rest in the time remaining.

12:00 – 18:00 Repeat for set 3

Substitution

  • Run -→
    • Option 1) Run for 1 minute, no matter the distance
    • Option 2) Complete 20 seconds of running, 20 seconds of walking, 20 seconds of running.
    • Option 3) Complete 1 minute of High Knees

Backpack Option

3 sets: 1 set every 6 Minutes
10 Backpack Lateral Burpees
200m Backpack Run
30 Backpack Walking Lunges
200m Backpack Run
10 Backpack Lateral Burpees

Scaled

3 sets: 1 set every 6 Minutes
10 Elevated Up Down with Jump
1 minute of Standing Marches
20 Wall Assisted Step Back Lunges
1 minute of Standing Marches
10 Elevated Up Down with Jump

Mayhem Moms

3 sets: 1 set every 6 Minutes
10 Modified Burpees
1 minute of Controlled High Knees to Lateral Shuffle
30 Bodyweight Walking Lunge
1 minute of Controlled High Knees to Lateral Shuffle
10 Modified Burpees

Bonus Stretching

1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-

Athletes Notes