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“CFA Anywhere” WOD, December 7, 2024

“CFA Anywhere” – Sat, Dec 7

Warm Up

3 Rounds
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Alternating Leg V-Ups
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift

Athletes Notes

4 Minutes to work through as many rounds as you can.

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

2-3 sets
10 Hand Release Push Ups
15 Box Dips
-rest 1:30 between sets-

Depending on how you’re feeling this week, choose either 2 or 3 sets
Score = emoji, comment any modifications made

Athletes Notes

Demo Videos

Flow

10 Hand Release Push Ups
15 Box Dips
-rest 1:30-
10 Hand Release Push Ups
15 Box Dips
-rest 1:30-
OPTIONAL SET
10 Hand Release Push Ups
15 Box Dips

Scaled

2-3 sets
10 Elevated Knee Push Ups
15 Wall Tricep Dips
-rest 1:30 between sets-

Mayhem Moms

No modifications but if you cannot lay flat on your back, THEN scale to:

2-3 sets
15 Incline Push Ups
15 Chair Dip
-rest 1:30 between sets-

Bodyweight: Steal the Moon (Time)

For Time
20 Bodyweight Sumo Deadlift High Pull (or Banded)
40 Alternating Leg V-Ups
15 Bodyweight Sumo Deadlift High Pull (or Banded)
30 Alternating Leg V-Ups
10 Bodyweight Sumo Deadlift High Pull (or Banded)
20 Alternating Leg V-Ups
5 Bodyweight Sumo Deadlift High Pull (or Banded)
10 Alternating Leg V-Ups

Athletes Notes

Workout Strategy and Flow

  • Bodyweight Sumo Deadlift High Pull : be EXPLOSIVE!!!! These are going to be a challenge if you’ve never done them before. They need to be one fluid motion of a sumo deadlift…immediately into an upright row. Don’t break the movements into two separate movements with a pause. Think of squeezing your butt and thrusting your hips while pulling your elbows high.
  • Alternating Leg V-Up : whew, these are definitely going to add up as the workout goes on. You will feel your core in the sumo deadlift high pulls especially after the first 40 and 30 reps. I would recommend having a smart strategy for how you tackle these.
  • If you need a quick explanation of the flow: Dumbbell SDHPs go down by 5 reps each time, while the Alternating Leg V-ups decrease by 10 reps each time.

Backpack Option

For Time
20 Backpack Sumo Deadlift High Pull
40 Backpack Sit Up
15 Backpack Sumo Deadlift High Pull
30 Backpack Sit Up
10 Backpack Sumo Deadlift High Pull
20 Backpack Sit Up
5 Backpack Sumo Deadlift High Pull
10 Backpack Sit Up

Scaled

For Time
20 Bodyweight Sumo Deadlift High Pull
40 Seated Toe Taps
15 Bodyweight Sumo Deadlift High Pull
30 Seated Toe Taps
10 Bodyweight Sumo Deadlift High Pull
20 Seated Toe Taps
5 Bodyweight Sumo Deadlift High Pull
10 Seated Toe Taps

Mayhem Moms

For Time
20 Bodyweight Sumo Deadlift High Pull
40 Modified Alternating Leg V Ups
15 Bodyweight Sumo Deadlift High Pull
30 Modified Alternating Leg V Ups
10 Bodyweight Sumo Deadlift High Pull
20 Modified Alternating Leg V Ups
5 Bodyweight Sumo Deadlift High Pull
10 Modified Alternating Leg V Ups

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

2-3 sets
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30 between sets-

Depending on how you’re feeling this week, choose either 2 or 3 sets

Athletes Notes

Demo Videos

Flow

15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
OPTIONAL SET
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers

Mayhem Moms

No modifications but if you cannot lay flat on your back, THEN scale to:

2-3 sets
15 Incline Push Ups
15 Chair Dip
-rest 1:30 between sets-

Minimal: Steal the Moon (Time)

For Time
20 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
40 Alternating Leg V-Ups
15 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
30 Alternating Leg V-Ups
10 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
20 Alternating Leg V-Ups
5 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
10 Alternating Leg V-Ups

Athletes Notes

Workout Strategy and Flow

  • Dumbbell Sumo Deadlift High Pulls : be EXPLOSIVE!!!! These are going to be a challenge if you’ve never done them before. They need to be one fluid motion of a sumo deadlift…immediately into an upright row. Don’t break the movements into two separate movements with a pause. Think of squeezing your butt and thrusting your hips while pulling your elbows high.
  • Alternating Leg V-Up : whew, these are definitely going to add up as the workout goes on. You will feel your core in the sumo deadlift high pulls especially after the first 40 and 30 reps. I would recommend having a smart strategy for how you tackle these.
  • If you need a quick explanation of the flow: Dumbbell SDHPs go down by 5 reps each time, while the Alternating Leg V-ups decrease by 10 reps each time.

Mayhem Moms

For Time
20 Dumbbell Sumo Deadlift High Pulls
40 Modified Alternating Leg V Ups
15 Dumbbell Sumo Deadlift High Pulls
30 Modified Alternating Leg V Ups
10 Dumbbell Sumo Deadlift High Pulls
20 Modified Alternating Leg V Ups
5 Dumbbell Sumo Deadlift High Pulls
10 Modified Alternating Leg V Ups

Burpee Finisher (OPTIONAL) (2 Rounds for reps)

2 sets:
25 Burpees for time
-rest 2:00 between sets-

Athletes Notes

Optional Finisher Explanation

  • NOTE: Last week we did 50 for time. This week we are doing 2 sets of 25.
  • This is an optional finisher. An extra way to get more burpee reps in for the week as we continue to build in volume and overall just work on getting better at burpees.
  • Burpees