“CFA Anywhere” – Mon, Jan 27
Warm Up
4:00 Clock
5 Thread the Needle (each) – go slow with these (each)
10 Cat Cow
5 Push Up to Downward Dog – pause for 2 seconds in downward dog
5 Sumo Bodyweight Deadlifts OR 5 Single Dumbbell Sumo Deadlifts
20 seconds of High Knees OR Jog
Athletes Notes
4 Minutes to work through as many rounds as you can.
Bodyweight + Minimal: Gyros (4 Rounds for reps)
4 sets:
AMRAP 3 Minutes
40 Double Unders / Line Hops
20 Bodyweight Lunges
10 Hand Release Push Ups
-rest 1:30 between sets-
Athletes Notes
Score
- This workout is scored on the total reps and sets you accomplish in the 3:00. You will have 4 scores to record.
Workout Strategy and Flow
- At the 3,2,1 you will begin with 40 double unders or line hops. Then you will complete 20 bodyweight lunges, followed by 10 hand release push ups.
- You will do these 3 movements as many times as you can in 3:00. After 3:00 of work, you will rest for 1:30.
- Complete the AMRAP 4 times.
Demo Videos
Scaling
4 sets:
AMRAP 3 Minutes
80 Single Unders / 40 Line Hops
20 Bodyweight Lunges
10 Knee Push Ups
-rest 1:30 between sets-
Mayhem Mom Mods
4 sets:
AMRAP 3 Minutes
80 Single Unders / 40 Line Hops
20 Bodyweight Lunges
10 Elevated Knee Push Ups
-rest 1:30 between sets-