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“CFA Anywhere” WOD, July 15, 2024

“CFA Anywhere” – Mon, Jul 15

Strength Surge

Current Cycle: Strength Surge
Length: 12 weeks (Week of June 3 – Week of August 19)

Tests / Main Focus:
1) Squat Strength
2) Overhead Pressing Endurance

Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊

Warm Up

4:00 Clock
20 Reverse Snow Angels
20 Tibialis Raises
10 Bodyweight Kick Stand RDLs (each)
10 Bodyweight Split Squats (each)
1 Bodyweight or Dumbbell Turkish Get Up

Athletes Notes

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

Every 3 Minutes x 3 Sets
4-6 Alternating Bodyweight Turkish Get Ups*
30 second Side Plank Knee to Elbow (each)

*See Notes

Athletes Notes

Flow

  • Select a Turkish Get Up number that allows for fluid movement and control. You should not spend more than 50-60 seconds here AND you should not feel rushed

0:00 – 3:00 4 Alternating Turkish Get Ups, 30 second Side Plank Knee to Elbow (left), 30 second Side Plank Knee to Elbow (right). Rest in the time remaining.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

Scaled

4-6 Rolling Get Ups
30 second Knee Side Plank (each)

Mayhem Moms

4-6 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + knee side plank leg lift is 1 rep)
30 second Full Side Plank Knee to Elbow OR Modified Side Plank Knee to Elbow (each)

Bodyweight: Glazed Donut (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
16 Alternating Single Leg RDLs
100ft Object Farmer Carry or 40 Seconds of Mountain Climbers
16 Bodyweight Step Back Lunges
100ft Object Overhead Carry or 40 Seconds of Pike/Handstand Hold

M30 Scaled
AMRAP 10 Minutes
16 Wall Assisted Single Leg RDL
40 seconds of Elevated Mountain Climbers
16 Wall Assisted Step Back Lunges
40 Seconds High Plank on Knees

Mayhem Moms
AMRAP 10 Minutes
10 Bodyweight Single Leg RDL
100ft Object Farmers Carry
10 Bodyweight Split Squat (5 on left, 5 on right)
100ft Object Front Rack Carry or 40 seconds Pike Hold OR High Plank Hold

Scoring

  • Each 25ft section is 1 rep for the carries. Which means that 1 round has a total of 40 reps (16 RDLs, 4 carry reps, 16 lunges, 4 carry reps).
  • If doing the 40 second version then every 10 seconds counts as 1 rep.

Workout Strategy and Flow

  • We need a good strategy to allow us to keep moving for the 10 minutes with short, quick breaks!
  • Remember for the 100ft carries, they should be done in the same fashion as a shuttle run. Down 25ft and back 25ft…twice.
  • Bodyweight Single Leg RDL – you must alternate these every rep. This will require balance, so don’t go so fast here that you end up getting off balance. Smooth and steady will be the key to consistent rounds.
  • Object Farmers Carry – you should at least be able to go for 50ft unbroken. The objects don’t have to be the same exact weight. Consider this a chance to work on your “bringing in the groceries in one trip” skill. You can also sub this for Mountain Climbers if you don’t have access to 2 objects.
  • Step Back Lunge – this is where you can make up a little bit of time. Tap that back knee to the ground and stand up quick. Every leg counts as a rep.
  • Object Overhead Carry – same thing as the farmers carry but this time they are going up overhead. This is going to be the limiting factor here. You can also sub this for Pike Hold or Handstand Hold if needed.

Minimal Metcon
Minimal: Strength (Weight)

Every 3 Minutes x 3 Sets
4 – 6 Alternating Dumbbell Turkish Get Ups*
30 second Side Plank Knee to Elbow (each)

Mayhem Moms

Demo Video

  1. Unilateral movements where we can correct muscle imbalances
  2. Building shoulder strength
  3. Working on shoulder stability
  4. Strengthening your core

Flow
Select a Turkish Get Up number that allows for fluid movement and control. You should not spend more than 50-60 seconds here AND you should not feel rushed
0:00 – 3:00 4 Alternating Turkish Get Ups, 30 second Side Plank Knee to Elbow (left), 30 second Side Plank Knee to Elbow (right). Rest in the time remaining.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

Minimal: Glazed Donut (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
10 Dumbbell Deadlifts
100ft Dumbbell Farmer’s Carry
10 Dumbbell Step Back Lunges
100ft Dumbbell Overhead Carry

RX Weight: (2×50/35)

Substitution
If you don’t have space to complete 100ft of the carries, you can do 40 seconds of the Double Dumbbell Farmer’s Carry Marches and same thing for 40 seconds of the Double Dumbbell Overhead marches.

Mayhem Moms
AMRAP 10 Minutes
10 Dumbbell Deadlift or Elevated Sumo Dumbbell Deadlifts
100ft Double Dumbbell Farmer’s Carry OR 40 seconds of the Double Dumbbell Farmer’s Carry Marches
10 Dumbbell Split Lunge (5 on left, 5 on right)
100ft Double Dumbbell Front Rack Carry or 40 seconds of the Double Dumbbell Front Rack Marches – changing this to front rack from overhead to allow a bit more core stability.

Scoring
Each 25ft section is 1 rep for the carries. Which means that 1 round has a total of 28 reps (10 deadlift, 4 carry reps, 10 lunges, 4 carry reps).

Workout Strategy and Flow

  • This is going to be very grippy!!!!! We need a good strategy to allow us to keep moving for the 10 minutes with short, quick breaks!
  • You MUST use the same dumbbells across the entire AMRAP. Your limiting factor will be the overhead carry
  • Remember for the 100ft carries, they should be done in the same fashion as a shuttle run. Down 25ft and back 25ft…twice.
  • Dumbbell Deadlift – weight should allow for unbroken, but for this particular workout I would recommend breaking at the 9th rep, so on the 10th deadlift when you stand up you can start your farmers carry.
  • Double Dumbbell Farmer’s Carry – you should at least be able to go for 50ft unbroken.
  • Double Dumbbell Stepback Lunge – Farmers Carry – you may hold the dumbbells however you would like. I would advise putting them up on your shoulders in the front rack to slightly free up that grip
  • Double Dumbbell Overhead Carry – this is going to be the limiting factor here. whatever weight is selected you should feel confident going at least 50ft without dropping.
Bonus Stretching

1:00 Seated QL Stretch (each)
1:00 Camel Pose