“CFA Anywhere” WOD, January 3, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

AMRAP 5-7 Minutes
5-10 Scap Pull Ups
10 Banded Pull Aparts -OR- 5 Bodyweight Renegade Rows (each side)
3 Single Leg Glute Bridge with 2 second pause
5 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)

Athletes Notes

• Scap Pull Ups
• Banded Pull Aparts
• Bodyweight Renegade Row
• Single Leg Banded Glute Bridge – no band
• No Push Up Burpee
• Box Step Up

Max Strict Chest to Bar Pull Up or Bent Over Row with Elbows Out
-rest 3:00-
Max Strict Pull Up or Supinated Bent Over Row
-rest 2:00-
Max Pronated Chin Over Bar Hold or Neutral Grip Bent Over Row
-rest 1:00-
Max Pronated Passive Hang or Bent Over Row Isometric Hold

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Demo Videos

• Strict Chest to Bar Pull Ups
• Elbow Out Dumbbell Row
• Single Arm Elbow Out Backpack Row – use both hands

• Strict Pull Up
• Double Dumbbell Supinated Bent Over Row
• Supinated Backpack Bent Over Row

• Pronated Chin Over Bar Hold
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row

• Dead Hang on Rig
• Dual DB Row Hold
• Backpack Row Hold

Flow

Pull Up Version
One set for max reps Strict Chest to Bar Pull Up
-rest 3:00-
One set for max reps Strict Pull Up
-rest 2:00-
One set for max seconds Pronated Chin Over Bar Hold
-rest 1:00-
One set for max seconds Pronated Hang

DB/Backpack Version
One set for max reps Bent Over Row with Elbows Out
-rest 3:00-
One set for max reps Supinated Bent Over Row
-rest 2:00-
One set for max reps Neutral Bent Over Row
-rest 1:00-
One set for max seconds Bent Over Row Hold

Scaling

Max Bent Over Row with Elbows Out
-rest 3:00-
Max Supinated Bent Over Row
-rest 2:00-
Max Neutral Grip Bent Over Row
-rest 1:00-
Max Bent Over Row Isometric Hold

*Dumbbell (2×35/20 or Backpack)

9 minute AMRAP
3-6-9-12…
Single Arm Thruster (50/35 or Backpack) – switch arms as desired
Burpee Box Jump Over (24/20)

Athletes Notes

Demo Videos

• Single Dumbbell Thruster
• Single Arm Backpack Thruster
• Burpee Box Jump Over

Flow

On a 9:00 clock, complete as many rounds+reps as possible of:
3 Single Arm Thruster
3 Burpee Box Jump Over
6 Single Arm Thruster
6 Burpee Box Jump Over
9 Single Arm Thruster
9 Burpee Box Jump Over
…etc. adding 3 reps to both movements each new round.

Scaling

9 minute AMRAP
3-6-9-12…
Single Arm Thruster (35/20 or Backpack) – switch arms as desired
Burpee Box Jump Over (24/20) or Burpee Broad Jump