“CFA Anywhere” WOD, December 28, 2024

3 sets:
12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-

Score = emoji

*Repeat from November 23, 2024

Athletes Notes

Demo Video

• Box Dip
• Full Copenhagen Plank (or scale to Half Copenhagen Plank )

Flow

12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)

M30 Scaled

3 sets:
12 Wall Tricep Dips
30 second Knee Plank
-rest 1:30 between sets-

Mayhem Moms

no modifications

2 sets:
AMRAP 6 Minutes
12 Strict Push Up Burpees
200m Run
-rest 3:00 between sets-

Giving you 3 minutes to rest. Push the pace in the 6 minute AMRAP.

Athletes Notes

Workout Strategy and Flow

• WOOOHOOOO. Excited to complete our final Saturday workout of 2024 together. LET’S DO THIS.
• Challenge yourself today. We have a longer rest period that usual (3 minutes)
• Strict Push Up Burpees – rather than throwing yourself down on the ground and standing up, you will complete a strict push up in the bottom of the burpee.
• Run – today is a good opportunity to push your pace. Use a fast pace (not a sprint) but something that is going to challenge you

FLOW
0:00 – 6:00 Complete as many rounds and reps as possible of 12 Strict Push Up Burpees and a 200m Run in the 6 minute window

6:00 – 9:00 Rest

9:00 – 15:00 Repeat for set 2

Substitution

• If you can run, do it. Even if you just focus on running for 60 seconds instead of running 200m
• If you cannot run due to injury, weather or space, complete 60 seconds of High Knees

Backpack Option

2 sets:
AMRAP 6 Minutes
12 Backpack Devil Press
200m Backpack Run
-rest 3:00 between sets-

Scaled

2 sets:
AMRAP 6 Minutes
12 Elevated Up Downs with NO Jump
60 seconds of Standing Marches or Step Jacks
-rest 3:00 between sets-

Mayhem Moms

2 sets:
AMRAP 6 Minutes
12 Modified Burpee
60 seconds of Controlled High Knees to Jumping Jacks
-rest 3:00 between sets–

3 sets:
12 Crush Grip Dumbbell Skull Crushers OR 12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-

*Repeat from November 23, 2024

Athletes Notes

Demo Video

• Crush Grip Dumbbell Skull Crusher or Box Dip
• Full Copenhagen Plank (or scale to Half Copenhagen Plank )

Flow

12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)

Mayhem Moms

no modifications

2 sets:
AMRAP 6 Minutes
12 Single Dumbbell Devil Press (50/35)
200m Run
-rest 3:00 between sets–

Giving you 3 minutes to rest. Push the pace in the 6 minute AMRAP.

Athletes Notes

Workout Strategy and Flow

• WOOOHOOOO. Excited to complete our final Saturday workout of 2024 together. LET’S DO THIS.
• Challenge yourself today. We have a longer rest period that usual (3 minutes)
• Single Dumbbell Devil Press – rest at the bottom of each rep, but not for long…stay moving! We should be using a weight that allows us to move quickly with that dumbbell. Remember this is a combo movement of a burpee and a single dumbbell snatch.
• Run – today is a good opportunity to push your pace. Use a fast pace (not a sprint) but something that is going to challenge you

FLOW
0:00 – 6:00 Complete as many rounds and reps as possible of 12 Single Dumbbell Devil Press and a 200m Run in the 6 minute window

6:00 – 9:00 Rest

9:00 – 15:00 Repeat for set 2

Substitution

• If you can run, do it. Even if you just focus on running for 60 seconds instead of running 200m
• If you cannot run due to injury, weather or space, complete 60 seconds of High Knees

Mayhem Moms

2 sets:
AMRAP 6 Minutes
12 Modified Single Arm Dumbbell Devil Press
60 seconds of Controlled High Knees to Jumping Jacks
-rest 3:00 between sets–