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“CFA Anywhere” WOD, January 22, 2025

“CFA Anywhere” – Wed, Jan 22

Warm Up

On a 4:00 clock:
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
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: Upper Pulling Endurance (Checkmark)

5 Sets (1 set every 90 seconds)
7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Row (unbroken)

OR

5 Sets (1 set every 90 seconds)
7 Banded Rows + 7 Banded Bicep Curls + 7 Banded Bent Over Row (unbroken)

Athletes Notes

Scoring

  • This workout does not have a scored component, it is for completion. Please check the box that you have completed the five sets.

Workout Strategy and Flow

  • At 3,2,1 complete 7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Rows (all unbroken).
  • After completing the 21 reps, rest for 1:30.
  • Complete 5 total sets.

Demo Videos

Mayhem Mom Mods

  • No Substitutions needed.
Bodyweight: Strength (Checkmark)

3 sets:
10 Pause Bulgarian Split Squats (each)
-rest 2:00 between sets-

*pause for 2 seconds in bottom of squat

Athletes Notes

Scoring

  • This workout is not scored for time, only completion. Please use the checkboxes to show that you completed all reps.

Workout Strategy and Flow

  • At 3,2,1 complete 10 pause Bodyweight Bulgarian Split Squats on EACH leg.
  • Pausing 2 seconds at the bottom of the rep.
  • Rest 2:00 between sets
  • Complete 3 sets.

Demo Videos

Scaling or Substitutions

3 sets:
8 Pause Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat

Mayhem Moms Mods

3 sets:
10 Heel Elevated Pause Goblet Squat

*Pause 2 seconds in the bottom of the squat

Minimal Metcon
Minimal: Upper Pulling Endurance (5 Rounds for reps)

5 Sets (1 set every 90 seconds)
5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Row (unbroken)

Athletes Notes

Scoring

  • This workout is recorded for load. Please record the weight you used for the dumbbells (example: 35=2×35). You will have 5 total sets.

Workout Strategy and Flow

  • At 3,2,1 complete 5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Rows (all unbroken).
  • The working time is 1:30. You rest the amount of time you have AFTER you have completed all 15 reps.
  • Complete 5 total sets.
  • You can build in weight throughout the sets.

Demo Videos

Mayhem Mom Mods

  • No Substitutions needed.
Minimal: Strength (3 Rounds for reps)

3 sets:
8 Pause Single Dumbbell Bulgarian Split Squats (each)
-rest 2:00 between sets-

*pause for 2 seconds in bottom of squat

Athletes Notes

Scoring

  • This workout is not scored for time, only for load.
  • Please record the weight of the Dumbbell that you are using.
  • You will have 3 scores.

Workout Strategy and Flow

  • At 3,2,1 complete 10 pause Single Dumbbell Bulgarian split squats on EACH leg.
  • Pausing 2 seconds at the bottom of the rep.
  • Rest 2:00 between sets
  • Complete 3 sets.

Demo Videos

Scaling or Substitutions

3 sets:
6 Pause Single Dumbbell Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat

Mayhem Moms Mods

3 sets:
8 Heel Elevated Pause Goblet Squat

*Pause 2 seconds in the bottom of the squat

Cool Down

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

Athletes Notes