“CFA Anywhere” WOD, January 6, 2024

TEST DAY
For Time
6 Rounds
18 Air Squats
9 Burpee Box Jump Overs (24”/20”)
6 Jumping Lunges (L+R=1)

Time Cap: 12 Minutes

Athletes Notes

Workout Strategy and Flow

Welcome to the Jump Start Cycle – WOOOOHOOOO.

• It’s test day!!!! Hopefully you did the extended warm up and accessory above before starting this one so your body is primed and ready to go.
• We will retest this at the end of our 8 weeks and we will work on improving our capacity in medium length metcons over the next 8 weeks.
• 6 Rounds of relatively smaller reps can sometimes look easy on paper, but don’t be fooled.
• Air Squats – the weight you select here should allow you to complete these 18 unbroken while fresh. I am not necessarily recommending you have to do the 18 unbroken in all 6 rounds.
• Burpee Box Jump Overs – the box height should be something that doesn’t make you hesitate to jump up to, especially when your legs are fatigued. We don’t want to have to think here, we just need to keep moving. Rest very minimal in the bottom of that burpee. The longer you lay there, the harder it’s going to be to get up.
• Jumping Lunge : 6 reps will be left leg + right leg = 1 rep.

Substitution

• If you cannot jump due to injury, you can complete as Burpee Box Step Over
• If you don’t have access to a box, you can complete as Burpee Broad Jumps

Scaled

6 Rounds
18 Squat to Chair
9 Elevated Up Down with Jump
9 Step Up to Surface
6 Wall Assisted Step Back Lunges (total)

Mayhem Moms

For Time
6 Rounds
18 Air Squats– squat to a chair if you need for added balance
9 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
6 Wall Assisted Step Back Lunges (L+R=1)

For Time:
6 Rounds
12 Dumbbell Front Squats (2×50/35)
9 Burpee Box Jump Overs (24”/20”)
6 Double Dumbbell Hang Snatch (2×50/35)

Time Cap: 12 Minutes

Athletes Notes

Workout Strategy and Flow

Welcome to the Jump Start Cycle – WOOOOHOOOO.

• It’s test day!!!! Hopefully you did the extended warm up and accessory above before starting this one so your body is primed and ready to go.
• We will retest this at the end of our 8 weeks and we will work on improving our capacity in medium length metcons over the next 8 weeks.
• 6 Rounds of relatively smaller reps can sometimes look easy on paper, but don’t be fooled.
• Dumbbell Front Squats – the weight you select here should allow you to complete these 12 unbroken while fresh. I am not necessarily recommending you have to do the 12 unbroken in all 6 rounds, but you should have a weight that you don’t hesitate to pick up after your legs feel like jello
• Burpee Box Jump Overs – the box height should be something that doesn’t make you hesitate to jump up to, especially when your legs are fatigued. We don’t want to have to think here, we just need to keep moving. Rest very minimal in the bottom of that burpee. The longer you lay there, the harder it’s going to be to get up.
• Double Dumbbell Hang Snatch: get your mind right for these. Hang on to these for all 6 reps! You don’t want to waste time having to pick back up the dumbbells.

Substitution

• If you cannot jump due to injury, you can complete as Burpee Box Step Over
• If you don’t have access to a box, you can complete as Burpee Broad Jumps

Mayhem Moms

For Time
6 Rounds
12 Dumbbell Front Squats– squat to a chair if you need for added balance
9 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
6 Double Dumbbell Hang Snatch