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“CFA Anywhere” WOD, July 12, 2024

“CFA Anywhere” – Fri, Jul 12

Warm Up

2 Rounds:
10 Ankle Circles (each)
10 Calf Raises
20 seconds of High Knees to Jumping Jacks
5 Bodyweight Single Leg RDL (each)
3 X-Jumps OR 3 Hang Dumbbell Snatch (each)

….into….

2 Rounds:
30 second Run
30 second Walk

Athletes Notes

Bodyweight Metcon
Bodyweight: The Ballad of Songbirds & Snakes (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
200m Run
10 Single Arm X-Jump (no jump) (left)
10 Single Arm X-Jump (no jump) (right)

Athletes Notes

Scoring

  • For simplicity we will score every meter as a rep. So 1 round has a total of 220 reps.
  • If you get through 7 rounds and complete 100m into the 8th round, your score would be 7 + 100.

Workout Strategy and Flow

  • Run: start this one at a pace you can build on. We want you getting faster at the runs as the workout goes on, instead of coming out in the first few minutes at a fast pace and burning yourself out. Aim to consistently complete these runs around 1:00 – 1:10.
  • Single Arm X-Jump No Jump – remember that this is a HINGE, not a squat. So you should think about sending your hips back, rather than lower them down. We want to essentially be doing an invisible dumbbell snatch.

Substitution

  • If you don’t think you can consistently run 200m in 1:10 (or less) then I want you to run for 1:10 no matter the distance. If it turns into a walk, jog, walk, jog every 20 seconds, that’s okay…just practice getting some meters on your feet. You will be proud of yourself for doing it.
  • If you cannot run due to weather or injury, you may complete 1:10 High Knees or Skipping in Place (10 seconds longer than usual today because I want you working at a sustainable pace rather than a sprint.)

Scaled

AMRAP 20 Minutes
1:10 Standing Marches
20 Object Alternating Hang Snatch

Mayhem Moms

AMRAP 20 Minutes
1:10 Controlled Skipping in Place
10 Single Arm X-Jump No Jump (left)
10 Single Arm X-Jump No Jump (right)

(10 seconds longer than usual today because I want you working at a sustainable pace rather than a sprint.)

Minimal Metcon
Minimal: The Ballad of Songbirds & Snakes (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
200m Run
10 Dumbbell Snatch (left) (50/35)
10 Dumbbell Snatch (right) (50/35)

Athletes Notes

Scoring

  • For simplicity we will score every meter as a rep. So 1 round has a total of 220 reps.
  • If you get through 7 rounds and complete 100m into the 8th round, your score would be 7 + 100.

Workout Strategy and Flow

  • Run: start this one at a pace you can build on. We want you getting faster at the runs as the workout goes on, instead of coming out in the first few minutes at a fast pace and burning yourself out. Aim to consistently complete these runs around 1:00 – 1:10.
  • Dumbbell Snatch: 20 minutes is a long time. It is going to be important that we are smart about the way we approach these. Especially since we are going to be accumulating a TON of reps.
    • You must complete all 10 on the left arm before moving on to all 10 on the right arm!
    • I am recommending today that you practice Dumbbell Power Snatch rather than Dumbbell Muscle Snatch. The difference here is in the bent knee catch. It will take a couple more seconds but your lower back will thank you. Especially since we are coupling this with a run.
    • The weight you select should be something you won’t hesitate to pick up after you’ve finished your run. Should be light enough that you could do multiple reps “touch and go” without setting the dumbbell down.

Substitution

  • If you don’t think you can consistently run 200m in 1:10 (or less) then I want you to run for 1:10 no matter the distance. If it turns into a walk, jog, walk, jog every 20 seconds, that’s okay…just practice getting some meters on your feet. You will be proud of yourself for doing it.
  • If you cannot run due to weather or injury, you may complete 1:10 High Knees or Skipping in Place (10 seconds longer than usual today because I want you working at a sustainable pace rather than a sprint.)

Mayhem Moms

AMRAP 20 Minutes
1:10 Controlled Skipping in Place
10 Dumbbell Snatch (left)
10 Dumbbell Snatch (right)

*Elevate the dumbbells or complete as a hang snatch if necessary.