“CFA Anywhere” WOD, December 3, 2024

“CFA Anywhere” – Tue, Dec 3

Warm Up

5:00 Clock
20 Line Hops or Single Unders
10 Prone IYT (each)
5 Thread the Needles (each)
5 Bodyweight Single Leg RDLs* (each)
3 X-Jump or 3 Dumbbell Hang Snatches (each)

*Minimal: Change to 5 Single Arm Suitcase Deadlifts (each) in final 2 minutes

Athletes Notes

Bodyweight Metcon

Bodyweight: Strength (Checkmark)

3 sets:
5 Pike Push Ups directly into a 40 second Pike Hold
-rest 2:00 between sets-

3 Sets:
5 Strict Handstand Push Ups directly into a 40 second Handstand Hold
-rest 2:00 between sets-

Athletes Notes

Score = Emoji

Demo Video

Pike Push Up into Pike Hold
RX + Difficult version: Strict Handstand Push Up into Handstand Hold

Flow

5 Pike Push Ups directly into a 40 second Pike Hold
-rest 2:00-
5 Pike Push Ups directly into a 40 second Pike Hold
-rest 2:00-
5 Pike Push Ups directly into a 40 second Pike Hold

Scaled

3 sets:
5 Crush Grip Object Strict Press directly into a 40 second Crush Grip Object Strict Press Overhead Hold
-rest 2:00 between sets-

Mayhem Moms

If you cannot do the pike push up version, complete as Incline Push Ups into High Plank Hold

Bodyweight: Gru & Dr. Nefario (Time)

For Time
50-40-30-20-10
Line Hops
25-20-15-10-5
X-Jumps (no jump)

Athletes Notes

Workout Strategy and Flow

Line Hops : Aim to go without stopping. If you have to break any of them, plan to break the set of 50 into 2 quick sets of 25.
X-Jump No Jump– these mimic an invisible dumbbell snatch. We are sending our hips back and hinging down to touch the floor and then exploding up, reaching our arm tall. Focus on a steady flow as you go back and forth between each arm.
The speed of this workout should be at a fast pace.

FLOW

50 Line Hops, 25 X-Jumps (no jump),
40 Line Hops, 20 X-Jumps (no jump),
30 Line Hops, 15 X-Jumps (no jump),
20 Line Hops, 10 X-Jumps (no jump),
10 Line Hops, 5 X-Jumps (no jump)

Scaled

For Time
50-40-30-20-10
Object Toe Taps
25-20-15-10-5
Object Alternating Hang Snatch

Mayhem Moms

For Time
50-40-30-20-10
Slow and Controlled Line Hops
25-20-15-10-5
X-Jump No Jump

Minimal Metcon

Minimal: Strength (3 Rounds for reps)

3 sets:
5 Double Dumbbell Push Press directly into a 40 second Double Dumbbell Overhead Hold
-rest 2:00 between sets-

Athletes Notes

Demo Video

Double Dumbbell Push Press into Double Dumbbell Overhead Hold – be sure to keep your core tight and shoulders/dumbbells stacked so you are not arching your back
if you don’t have lighter weights and need to scale, you can do so by doing 5 Crush Grip Dumbbell Strict Press into 40 second Dumbbell Crush Grip Overhead Hold

Flow

5 Double Dumbbell Push Press directly into a 40 second Double Dumbbell Overhead Hold
-rest 2:00-
5 Double Dumbbell Push Press directly into a 40 second Double Dumbbell Overhead Hold
-rest 2:00-
5 Double Dumbbell Push Press directly into a 40 second Double Dumbbell Overhead Hold

Mayhem Moms

No modification OR scale to 5 Crush Grip Dumbbell Strict Press into 40 second Dumbbell Crush Grip Overhead Hold if needed

Minimal: Gru & Dr. Nefario (Time)

For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Alternating Dumbbell Hang Snatch (50/35)

Athletes Notes

Workout Strategy and Flow

Double Unders : just like in the CrossFit Workout, Annie, we want to be sure we are feeling really good about our double unders. If we find ourselves tripping up in the set of 50 it is likely a sign that we need to switch over to single unders or crossovers for the remainder of the workout.
- Focus on keeping those shoulders relaxed as much as possible during these!!
Single Dumbbell Hang Snatch : these are alternating hands every rep. We should select a weight that when fresh we could go unbroken on the sets of 25/20. I don’t think that’s necessary for today, but use that as a gauge for the weight you select for this workout.
The speed of this workout should be at a fast pace.
Be aware of the potential grip fatigue you could experience from the jump rope into the snatch.

FLOW

50 Double Unders, 25 Alternating Dumbbell Hang Snatch,
40 Double Unders, 20 Alternating Dumbbell Hang Snatch,
30 Double Unders, 15 Alternating Dumbbell Hang Snatch,
20 Double Unders, 10 Alternating Dumbbell Hang Snatch,
10 Double Unders, 5 Alternating Dumbbell Hang Snatch

Substitutions

Double Unders —> 2x Single Unders or same rep scheme for Crossovers – Single Under

Mayhem Moms

For Time
50-40-30-20-10
Slow and Controlled Line Hops
25-20-15-10-5
Single Dumbbell Hang Snatch

Cool Down

1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions

Athletes Notes