“CFA Anywhere” – Mon, Jan 20
Extended Warm Up and Accessory
AMRAP 7 Minutes
25ft Walk on Toes
:30 Elevated Standing Hamstring Stretch
25ft Samson Lunges
25ft Burpee Broad Jump
15 Reverse Snow Angels
5 x 90/90 Hip Rotations
10 Alternating Single Leg Glute Bridges
30 seconds of Burpees
Athletes Notes
Bodyweight Metcon
Bodyweight: Komodo Dragon (4 Rounds for reps)
4 sets:
2 Rounds:
10 Air Squats
50ft Burpee Broad Jumps
10 Glute Bridges
50ft Burpee Broad Jumps
-rest 1:30 between sets-
Athletes Notes
Score
- Your score is the amount of time it takes to complete both rounds. You will have a total of 4 scored sets to input.
Workout Strategy and Flow
- At 3,2,1 you will begin with 10 air squats, followed by 50ft of burpee broad jumps, 10 glute bridges, 50ft burpee broad jumps. You will complete that twice through.
- After finishing two rounds, rest 1:30.
- You will complete this 4 times.
- I recommend putting a clock to count up to 99:99.
Demo Videos
Scaling or Substitutions
- If you need to scale the burpee broad jumps due to lack of space: 10 Burpee Jumping Lunge Combo
Mayhem Mom Mods
- Air Squats –> No Substitute needed.
- 10 Modified Burpee Jumping Lunge
- Glute Bridge –> No Substitute needed.
Minimal Metcon
Minimal: Komodo Dragon (4 Rounds for reps)
4 sets:
2 Rounds:
6 Dumbbell Hang Squat Clean (2×50/35)
50ft Burpee Broad Jumps
6 Dumbbell Russian Swings (2×50/35)
50ft Burpee Broad Jumps
-rest 1:30 between sets-
Athletes Notes
Scoring
- This workout is scored based on the time it takes to complete two rounds. You will have 4 scored sets to record.
Workout Strategy and Flow
- At 3,2,1 you will begin with 6 DB Hang Squat Cleans followed by 50ft Burpee Broad Jumps, 6 DB Russian Swings and then 50ft Burpee Broad Jumps. You will complete this twice through.
- After you finish 2 rounds, you will rest 1:30.
- I recommend setting your clock to count up to 99:99.
Demo Videos
Scaling or Substitutions
4 Sets:
2 Rounds:
6 Dumbbell Hang Squat Clean (2×35/25)
10 Burpee Jumping Lunge Combo
6 Dumbbell Russian Swings (2×35/25)
10 Burpee Jumping Lunge Combo
-rest 1:30 between sets-
Mayhem Mom Mods
- Dumbbell Hang Squat Clean –> DB Power Clean
- Burpee Broad Jump –> 10 Modified Burpee Jumping Lunge