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“CFA Anywhere” WOD, December 16, 2024

“CFA Anywhere” – Mon, Dec 16

Current Cycle: Fitmas

Week 7 of the Fitmas Cycle.

Dates: Week of November 4 through Week of December 23

Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength

& THE TEST: 100 Burpees for Time! (we will re-test on December 23)

Warm Up

3 Rounds
10 Prone Y Raises
10 Glute Kickbacks (each)
5 Thread the Needles (each)
5 Jumping Split Squats (each)
10 Burpees*

(round 1 = No Push Up Burpees, round 2 = Burpees, round 3= Lateral Burpees over the Line)

Athletes Notes

Bodyweight + Minimal: Strength (4 Rounds for reps)

4 sets:
30 seconds Single Leg Squat to Box (left)
30 seconds Single Leg Squat to Box (right)
-rest 30 seconds between sets-

*Score = Height of Box (the lower the box, the more difficult)

RX+ Option: Pistol Squats

Athletes Notes

Score

  • The score for today is the Box Height. If doing RX+ then your score would be 0

Demo Videos

  • Single Leg Squat (aka Pistol Squat) to Box – Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
  • This is a great opportunity to take notes on any imbalances you may find between the two sides of your body.

Flow

0:00 – 0:30 Single Leg Squats to Box on the left leg
0:30 – 1:00 Single Leg Squats to Box on the right leg
1:00 – 1:30 Complete Rest
1:30 – 2:00 Single Leg Squats to Box on the left leg
2:00 – 2:30 Single Leg Squats to Box on the right leg
2:30 – 3:00 Complete Rest
3:00 – 3:30 Single Leg Squats to Box on the left leg
3:30 – 4:00 Single Leg Squats to Box on the right leg
4:00 – 4:30 Complete Rest
4:30 – 5:00 Single Leg Squats to Box on the left leg
5:00 – 5:30 Single Leg Squats to Box on the right leg
5:30 – 6:00 Complete Rest

Scaled

4 sets:
60 seconds Squat to Chair/Box
-rest 30 seconds between sets-

Mayhem Moms

No modifications

Bodyweight: Joy (Time)

For Time:
5-10-15-20-15-10-5
Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
V-Ups

Athletes Notes

Workout Strategy and Flow

  • Towel Rows or Banded Bent Over Row – This should be a version of the row that you can for sure do sets of 10-15 when fresh. Today I am pushing you to do these in at least sets of 5 reps unbroken. Be very mindful that total volume today is 80 reps. So while the reps start “easy” don’t come out too hot….you have to be able to hang on for a while….literally.
  • Kipping Pull Up – you should ONLY do these if you feel extremely proficient in this movement.
  • V-Ups – this is a challenging core movement, where again if you see small numbers you may think you need to push the pace and go fast. Again, total volume of 80 reps, so just be smart and strategic. If this movement is easy for you, then I would challenge you to attempt to do these unbroken all the way through. But ONLY if you regularly do sets of 20 reps in other workouts.
  • Be mindful that as your core starts to fatigue it is going to make the rows more challenging — don’t let that stop you from bracing your core in that row so you aren’t straining using your low back.

FLOW
5 Towel Rows, 5 V-Ups,
10 Towel Rows, 10 V-Ups,
15 Towel Rows, 15 V-Ups…..and so on.

Substitution

Backpack Option

For Time:
5-10-15-20-15-10-5
Backpack Bent Over Row
Backpack Sit Up

Scaled

For Time:
5-10-15-20-15-10-5
Towel Rows or Crush Grip Object Row
Quarter Sit Ups

Mayhem Moms

For Time:
5-10-15-20-15-10-5
Towel Rows or Banded Bent Over Row
Modified Crab Toe Touch (L+R=1) OR Modified L-Crunch

Minimal: Joy (Time)

For Time:
5-10-15-20-15-10-5
Double Dumbbell Bent Over Rows (2×50/35)
V-Ups

Athletes Notes

Workout Strategy and Flow

  • Double Dumbbell Bent Over Row – we must choose our weight wisely. We want to use the same dumbbell weights the entire time. This should be a weight you can do sets of 10-15 with when fresh. Today I am pushing you to do these in at least sets of 5 reps unbroken. Be very mindful that total volume today is 80 reps. So while the reps start “easy” don’t come out too hot….you have to be able to hang on for a while….literally.
  • V-Ups – this is a challenging core movement, where again if you see small numbers you may think you need to push the pace and go fast. Again, total volume of 80 reps, so just be smart and strategic. If this movement is easy for you, then I would challenge you to attempt to do these unbroken all the way through. But ONLY if you regularly do sets of 20 reps in other workouts.
  • Be mindful that as your core starts to fatigue it is going to make the bent over rows more challenging — don’t let that stop you from bracing your core in that row so you aren’t straining using your low back.

FLOW
5 Double Dumbbell Bent Over Rows, 5 V-Ups,
10 Double Dumbbell Bent Over Rows, 10 V-Ups,
15 Double Dumbbell Bent Over Rows, 15 V-Ups…..and so on.

Substitution

Mayhem Moms

For Time:
5-10-15-20-15-10-5
Double Dumbbell Bent Over Row
Modified Crab Toe Touch (L+R=1) OR Modified L-Crunch

Bonus Stretching

:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch

Athletes Notes