“CFA Anywhere” WOD, December 17, 2024

3 sets:
4 Alternating Bodyweight Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds between sets-

Athletes Notes

Demo Videos

• Bodyweight Turkish Get Up – don’t rush these. It may feel odd doing this with no weight, but imagine you have a glass of water in your hand and you don’t want to spill it. Go through the motion of this movement and actually think about what you’re doing!! If you have access to a household item you can hold, that’s a great option to scale up this movement with.
• Glute Bridge Hold – be very active in this hold. Squeeze the butt, engage the core and use this as a chance to warm up your posterior chain before we move into the metcon

Flow

4 Alternating Bodyweight Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds-
4 Alternating Bodyweight Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds-
4 Alternating Bodyweight Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds-

Scaled

3 sets:
2 Rolling Get Ups (each side)
40 second Glute Bridge Hold
-rest 90 second between sets-

Mayhem Moms

3 sets:
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (each)
40 second Glute Bridge Hold
-rest 90 second between sets-

AMRAP 2 Minutes
200m Run
Max Alternating Stepback Lunges

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating Stepback Lunges
Max Distance Run

-rest 2 minutes-

AMRAP 2 Minutes
200m Run
Max Alternating X-Jumps (no jump)

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating X-Jumps (no jump)
Max Distance Run

Athletes Notes

Score

• We are ONLY scoring the Max reps part for each AMRAP
• Set 1 Score = Max Alternating Stepback Lunge
• Set 2 Score = Max Distance Run
• Set 3 Score = Max Alternating X-Jumps (no jump)
• Set 4 Score = Max Distance Run

For simplicity, the score for run is that every meter = 1 rep

Workout Strategy and Flow

• Four total AMRAPs today. You will notice that the formatting goes back and forth between a bodyweight movement + run and a run + bodyweight movement. The first 2 AMRAPs have the same bodyweight movement and then the final 2 have a different bodyweight movement
• Bodyweight Step Back Lunge
• X-Jump No Jump
• Runs – be smart about your running. We want to complete the 200s quickly because we are only scoring the bodyweight movements, but we don’t want to run so fast that we have to take a rest break before starting the max reps. For the AMRAP with max distance, we want to run hard but we don’t want to sprint. We get a 2 minute rest after so challenge yourself but do not go 100% here.

FLOW
0:00 – 2:00 Complete a 200m Run, then in time remaining complete max Stepback Lunges
2:00 – 4:00 Rest
4:00 – 6:00 Complete 16 Stepback Lunges, then in time remaining complete Max Distance Run
6:00 – 8:00 Rest
8:00 – 10:00 Complete a 200m Run, then in time remaining complete max X-Jump (no jumps)
10:00 – 12:00 Rest
12:00 – 14:00 Complete 16 X-Jump (no jumps), then in time remaining complete max Distance Run

Substitution

• Run
  • if you feel like you are a “slow runner”, still choose to run today. Run for 60 seconds in place of the 200m. Then complete a max distance run (don’t worry about how far you go…just challenge yourself)
  • if you are unable to run due to injury, weather, or space then complete 60 seconds of High Knees to Lateral Shuffle and then max reps. High Knees + left shuffle is 1 rep, high knees + right shuffle is 2 reps….and so on…

3 Sets
4 Alternating Dumbbell Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds between sets-

Athletes Notes

Demo Videos

• Dumbbell Turkish Get Up
• Benefits of the Turkish Get Up:
  • Unilateral movements where we can correct muscle imbalances
  • Building shoulder strength
  • Working on shoulder stability
  • Strengthening your core
• Glute Bridge Hold – be very active in this hold. Squeeze the butt, engage the core and use this as a chance to warm up your posterior chain before we move into the metcon

Flow

4 Alternating Dumbbell Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds-
4 Alternating Dumbbell Turkish Get Up
40 second Glute Bridge Hold
-rest 90 seconds-
4 Alternating Dumbbell Turkish Get Up
40 second Glute Bridge Hold

Mayhem Moms

3 sets:
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (each)
40 second Glute Bridge Hold
-rest 90 second between sets-

AMRAP 2 Minutes
200m Run
Max Alternating Single Dumbbell Hang Clean and Jerk (50/35)

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
Max Distance Run

-rest 2 minutes-

AMRAP 2 Minutes
200m Run
Max Alternating Dumbbell Hang Snatch (50/35)

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating Dumbbell Hang Snatch (50/35)
Max Distance Run

Athletes Notes

Score

• We are ONLY scoring the Max reps part for each AMRAP
• Set 1 Score = Max Single Dumbbell Hang Clean and Jerks
• Set 2 Score = Max Distance Run
• Set 3 Score = Max Alternating Single Dumbbell Hang Snatch
• Set 4 Score = Max Distance Run

For simplicity, the score for run is that every meter = 1 rep

Workout Strategy and Flow

• Four total AMRAPs today. You will notice that the formatting goes back and forth between a dumbbell movement + run and a run + dumbbell movement. The first 2 AMRAPs have the same dumbbell movement and then the final 2 have a different dumbbell movement
• Dumbbell Hang Clean and Jerk – quick stop at the shoulder then use those legs to dip and drive that dumbbell up overhead. Switching hands each rep
• Single Dumbbell Hang Snatch – this movement does NOT stop at the dumbbell but goes straight up overhead.
• Runs – be smart about your running. We want to complete the 200s quickly because we are only scoring the dumbbell movements, but we don’t want to run so fast that we have to take a rest break before picking up that dumbbell. For the AMRAP with max distance, we want to run hard but we don’t want to sprint. We get a 2 minute rest after so challenge yourself but do not go 100% here.

FLOW
0:00 – 2:00 Complete a 200m Run, then in time remaining complete max Single Dumbbell Hang Clean and Jerk
2:00 – 4:00 Rest
4:00 – 6:00 Complete 16 Single Dumbbell Hang Clean and Jerk, then in time remaining complete Max Distance Run
6:00 – 8:00 Rest
8:00 – 10:00 Complete a 200m Run, then in time remaining complete max Alternating Dumbbell Hang Snatch
10:00 – 12:00 Rest
12:00 – 14:00 Complete 16 Alternating Dumbbell Hang Snatch, then in time remaining complete max Distance Run

Substitution

• Run
  • if you feel like you are a “slow runner”, still choose to run today. Run for 60 seconds in place of the 200m. Then complete a max distance run (don’t worry about how far you go…just challenge yourself)
  • if you are unable to run due to injury, weather, or space then complete 60 seconds of High Knees to Lateral Shuffle and then max reps. High Knees + left shuffle is 1 rep, high knees + right shuffle is 2 reps….and so on…

Mayhem Moms

AMRAP 2 Minutes
60 seconds Controlled High Knees to Lateral Shuffle
Max Alternating Dumbbell Hang Clean and Jerk

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating Dumbbell Hang Clean and Jerk
Max Controlled High Knees to Lateral Shuffle

-rest 2 minutes-

AMRAP 2 Minutes
60 seconds Controlled High Knees to Lateral Shuffle
Max Single Dumbbell Hang Snatch

-rest 2 minutes-

AMRAP 2 Minutes
16 Alternating Single Dumbbell Hang Snatch
Max Controlled High Knees to Lateral Shuffle