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“CFA Anywhere” WOD, January 25, 2025

“CFA Anywhere” – Sat, Jan 25

Warm Up

5:00 Clock
10 Adductor Rocks (each)
10 Side Plank Reach Through (each)
20 Tibialis Raises
30 seconds of Push Ups
30 seconds of Air Squats

Athletes Notes

Bodyweight Metcon
Bodyweight: Bearded Dragon (Time)

For Time:
200 Line Hops
100 Air Squats
100 Line Hops
50 Air Squats
50 Line Hops
25 Air Squats

Athletes Notes

Score

  • This workout is the time it takes for the athlete to complete all of the workload. You will have 1 score.

Workout Strategy and Flow

  • At 3,2,1 complete 200 line hops, 100 air squats, 100 line hops, 50 air squats, 50 line hops, and 25 air squats.
  • I recommend that you break this up strategically, don’t wait for your legs to blow up or you’ll have a bad time. Aim to keep your heart rate under control on the air squats so that you can get to the line hops as quickly as you can. Move with intention. Remember, a proper air squat will have our knees break parallel with our hips. If you need to squat to an object to reach this range of motion, that is ok!! 🙂
  • Set a clock to count up to 99:99.

Demo Videos

Scaling

  • If scaling due to volume:
    For Time:
    75 Line Hops
    50 Air Squats
    50 Line Hops
    25 Air Squats
    25 Line Hops
    15 Air Squats

Mayhem Moms Mods

  • Workout as prescribed.

Minimal Metcon
Minimal: Bearded Dragon (Time)

For Time:
200 Double Unders
100 Air Squats
100 Double Unders
50 Air Squats
50 Double Unders
25 Air Squats

*Scale = 1.5x Single Unders or 1x Crossovers

Athletes Notes

Score

  • This workout is the time it takes for the athlete to complete all of the workload. You will have 1 score.

Workout Strategy and Flow

  • At 3,2,1 complete 200 Double Unders, 100 Air Squats, 100 Double Unders, 50 Air Squats, 50 Double Unders, and 25 Air Squats.
  • I recommend that you break this up strategically, don’t wait for your legs to blow up or you’ll have a bad time. Aim to keep your heart rate under control on the air squats so that you can get to the line hops as quickly as you can. Move with intention. Remember, a proper air squat will have our knees break parallel with our hips. If you need to squat to an object to reach this range of motion, that is ok!! 🙂
  • Set a clock to count up to 99:99.

Demo videos

Scaling

For Time:
300 Single Unders or 200 Crossovers – Single Under
100 Air Squats
150 Single Unders or 100 Crossovers
50 Air Squats
75 Single Unders or 50 Crossovers

Mayhem Moms Mods

For Time:
300 Single Unders or 200 Crossovers – Single Under
100 Air Squats
150 Single Unders or 100 Crossovers
50 Air Squats
75 Single Unders or 50 Crossovers