“CFA Anywhere” WOD, January 3, 2024

3 sets:
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00 between sets-

OR

3 sets:
8 Banded Sumo Deadlifts into 8 Banded Sumo Deadlift High Pulls
-rest 2:00 between sets-

Score = emoji

Athletes Notes

Demo Video

• Bodyweight Sumo Deadlift + Bodyweight Sumo Deadlift High Pull — this is intended to be an unbroken complex
• OR Banded Sumo Deadlift +Banded Sumo Deadlift High Pull – this is intended to be an unbroken complex

Flow

8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00-
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00-
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls

Scaled and Mayhem Moms

No modification – complete less reps if needed to be able to go unbroken in the complex

AMRAP 10 Minutes
10 No Push Up Burpee Jumping Lunges (L+R=1)
5 Shuttle Runs (50ft)
10 X-Jump (no jump)
5 Shuttle Runs (50ft)

Athletes Notes

Workout Strategy and Flow

• LET’S GOOO. We have 10 minutes to accumulate as many rounds + reps as possible.
• No Push Up Burpee + Jumping Lunge – 1 rep is a no push up burpee into a jumping lunge with the left leg and the right leg.
• Shuttle Run – remember shuttle runs are down 25ft and back 25ft to make 1 50ft rep. If you only make it through 25ft when the buzzer goes off, then you don’t count that as a completed rep.
• X-Jump No Jump Remember these are similar to an invisible dumbbell snatch. We are sending our hips back and being explosive without leaving the ground.

Substitution

• If you don’t have 25ft of space for shuttle runs, complete as 30 seconds of High Knees to Lateral Shuffle each time.

Mayhem Moms

AMRAP 10 Minutes
10 No Push Up Burpee + Reverse Lunge – instead of the jumping lunge, keep low impact and just step back
30 seconds of Controlled High Knees to Lateral Shuffle
10 X-Jump No Jump
30 seconds of Controlled High Knees to Lateral Shuffle

3 sets:
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00 between sets-

Athletes Notes

Demo Video

• Dumbbell Sumo Deadlifts + Dumbbell Sumo Deadlift High Pulls
• Note: the weight used here should be the same dumbbell weights for BOTH movements – you should do this as an unbroken complex, so from the deadlifts directly into the deadlift high pulls

Flow

5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00-
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00-
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls

Mayhem Moms

No modification, switch to bodyweight version if needed

AMRAP 10 Minutes
10 Dumbbell Hang Clean and Jerk (50/35)
5 Shuttle Runs (50ft)
10 Dumbbell Hang Snatches (50/35)
5 Shuttle Runs (50ft)

Athletes Notes

Workout Strategy and Flow

• LET’S GOOO. We have 10 minutes to accumulate as many rounds + reps as possible.
• Choose your dumbbell weight wisely. It should be the same weight used for both movements: Dumbbell Hang Clean and Jerk and Single Dumbbell Hang Snatch . These are alternating arms every rep and come from the hang position. You should be able to go unbroken on each set of 10.
• Remember the key difference in the clean and jerk and the snatch is that you stop at the shoulder for the clean, using your legs to dip and drive the dumbbell up in the jerk. But for the snatch, it never stops at the shoulder. Be sure to use your hips to pop that dumbbell up.
• Shuttle Run – remember shuttle runs are down 25ft and back 25ft to make 1 50ft rep. If you only make it through 25ft when the buzzer goes off, then you don’t count that as a completed rep. Use these shuttle runs as a change to shake the shoulders out before you get back to the dumbbell.

Substitution

• If you don’t have 25ft of space for shuttle runs, complete as 30 seconds of High Knees to Lateral Shuffle each time.

Mayhem Moms

AMRAP 10 Minutes
10 Dumbbell Hang Clean and Jerk
30 seconds of Controlled High Knees to Lateral Shuffle
10 Single Dumbbell Hang Snatch
30 seconds of Controlled High Knees to Lateral Shuffle