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“CFA Anywhere” WOD, January 29, 2025

“CFA Anywhere” – Wed, Jan 29

Warm Up

5:00 Clock
15 Reverse Snow Angels
5 Birddogs (each)
5 Bodyweight Forward Lunges (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)

Athletes Notes

5 minutes to move through this at a steady pace. Not for time.

Bodyweight: Upper Pulling Endurance (Checkmark)

2-4-6-8-10-8-6-4-2
Towel Rows or Banded Rows
-Rest 30 seconds between sets-
OR
1-2-3-4-5-4-3-2-1
Strict Pull Ups
-Rest 30 seconds between sets-

Athletes Notes

Score

  • There is no scored component. Use emoji to share how it went!

Workout Strategy and Flow

  • At 3,2,1 begin with 2 towel rows/banded rows. Then rest :30. Add two reps until you reach 10 reps and then work back down in intervals of 2.
  • I recommend setting a clock to count up to 99:99.

Demo Videos

Scaling

  • No scaling should be necessary.

Mayhem Mom Mods

  • No substitutions needed but if pull ups are desired and not feasible, perform Scap Pull Ups + Push Ups with the same rep scheme.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Minimal Metcon
Minimal: Upper Pulling Endurance (Checkmark)

2-4-6-8-10-8-6-4-2
Double Dumbbell Rows (2×50/35)
-Rest 30 seconds between sets-

Athletes Notes

Score

  • There is no scored component. Use emoji to share how it went!

Workout Strategy and Flow

  • At 3,2,1 begin with 2 Double Dumbbell Rows. Rest :30. Add two reps each time until 10 reps. Then work your way back down in intervals of 2.
  • I recommend setting a clock to count up to 99:99.

Demo Videos

Scaling

  • I do not recommend scaling the reps. If needed, scale the weights down (2×35/25)

Mayhem Mom Mods

  • I do not recommend scaling the reps. If needed, scale the weights down (2×35/25)

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Longer Cool Down

1:00 Calf Stretch on wall (each)
1:00 Seal Stretch
1:00 Toe Touch Stretch
*repeat for second round if you have time

Athletes Notes