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“CFA Anywhere” WOD, July 2, 2024

“CFA Anywhere” – Tue, Jul 2

Warm Up

4:00 Clock
20 Mountain Climbers
10 Reverse Snow Angels
5 Thread the Needles (each)
10 Scap Only Push Ups
5 Cossack Squats (each)

Athletes Notes

4 Minutes to work through as many rounds as you can.

Bodyweight Metcon
Bodyweight: Pressing Endurance (3 Rounds for reps)

3 Sets:
3 Tempo Pike Push Ups (3 seconds down)
…immediately into…
3 Tempo Pike Push Ups (3 seconds up)
-rest 2:00 between sets-

…then…

3 rounds
20 seconds Max Pike Push Up
40 seconds of Rest

SCORE= Only your reps from the 20 second max portions

(RX+ Option: Complete the 3 Round as 20 seconds of Max Kipping Handstand Push Ups)

Athletes Notes

Score

  • Only your reps from the 20 second max portions

Workout Strategy and Flow

  • Pike Push Up
  • The first part is going to be focused on tempo! The tempo will change from being focused on the downward motion to the upward motion. Both will allow time under tension and get you stronger.
  • THEN – When we move to the 20 second max portions, we will ditch the tempo and just get more volume in.

Flow
3 Tempo Pike Push Ups (3 seconds down) immediately into 3 Pike Push Ups (3 seconds up)
-rest 2:00-
3 Tempo Pike Push Ups (3 seconds down) immediately into 3 Pike Push Ups (3 seconds up)
-rest 2:00-
3 Tempo Pike Push Ups (3 seconds down) immediately into 3 Pike Push Ups (3 seconds up)
-rest 2:00-

0:00 – 0:20 Max Pike Push Ups
0:20 – 1:00 Rest
1:00 – 1:20 Max Pike Push Ups
1:20 – 2:00 Rest
2:00 – 2:20 Max Pike Push Ups
2:20 – 3:00 Rest

Substitution

  • If you don’t feel comfortable doing the Pike Push Ups yet, you may perform as Incline Push Ups

Scaled

3 Sets:
3 Tempo Crush Grip Object Strict Press OR Elevated Knee Push Ups (3 seconds down)
…immediately into…
3 Tempo Crush Grip Object Strict Press OR Elevated Knee Push Ups (3 seconds up)
-rest 2:00 between sets-

…then…

3 rounds
20 seconds Max Crush Grip Object Strict Press OR Elevated Knee Push Ups
40 seconds of Rest

SCORE= Only your reps from the 20 second max portions

Mayhem Moms

No modifications. Perform as written. If needed compete the Substitution Section option above

Bodyweight: Strength (Checkmark)

Every 2 minutes for 3 sets
15 Bodyweight Sumo Deadlift

Athletes Notes

Demo Videos

Flow

0:00 – 2:00 15 Bodyweight Sumo Deadlift, rest in time remaining

2:00 – 4:00 Repeat for set 2

4:00 – 6:00 Repeat for set 3

Scaled and Mayhem Moms

No modification needed BUT if you don’t feel comfortable with this movement then complete as Bodyweight RDL OR Bodyweight RDL Wall Tap

Minimal Metcon
Minimal: Pressing Endurance (3 Rounds for reps)

3 Sets:
5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds down) (50/35)
…immediately into…
5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds up) (50/35)
-rest 2:00 between sets-

…then…

3 rounds
20 seconds Max Seated Crush Grip Dumbbell Strict Press (50/35)
40 seconds of Rest

SCORE= Only your reps from the 20 second max portions

Athletes Notes

Score

  • Only your reps from the 20 second max portions

Workout Strategy and Flow

  • Crush Grip Seated Dumbbell Strict Press
  • The first part is going to be focused on tempo! The tempo will change from being focused on the downward motion to the upward motion. Both will allow time under tension and get you stronger.
  • THEN – When we move to the 20 second max portions, we will ditch the tempo and just get more volume in.

Flow
5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds down) immediately into 5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds up)
-rest 2:00-
5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds down) immediately into 5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds up)
-rest 2:00-
5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds down) immediately into 5 Tempo Seated Crush Grip Dumbbell Strict Press (3 seconds up)
-rest 2:00-

0:00 – 0:20 Max Seated Crush Grip Dumbbell Strict Press
0:20 – 1:00 Rest
1:00 – 1:20 Max Seated Crush Grip Dumbbell Strict Press
1:20 – 2:00 Rest
2:00 – 2:20 Max Seated Crush Grip Dumbbell Strict Press
2:20 – 3:00 Rest

Mayhem Moms

No modifications. Perform as written. If needed hop over to Bodyweight version.

Minimal: Strength (3 Rounds for reps)

Every 2 minutes for 3 sets
15 Double Dumbbell Sumo Deadlifts*

*focus on quality!!!!

Athletes Notes

Demo Videos

  • Dumbbell Sumo Deadlifts – these don’t have a tempo or a pause BUT should always be done with good, quality form.

Flow

0:00 – 2:00 15 Double Dumbbell Sumo Deadlift, rest in time remaining

2:00 – 4:00 Repeat for set 2

4:00 – 6:00 Repeat for set 3

Mayhem Moms

No modification needed BUT if you don’t feel comfortable with this movement you can elevate the dumbbells slightly.

Core Finisher: Continental Congress (Checkmark)

EMOM 6 Minutes:
Minute 1: 15 Heel Taps (L+R=1)
Minute 2: 30 Flutter Kicks (L+R=1)

Athletes Notes

Demo Videos

Flow

0:00 – 1:00 15 Heel Taps (L+R=1)
1:00 – 2:00 30 Flutter Kicks (L+R=1)
2:00 – 3:00 15 Heel Taps (L+R=1)
3:00 – 4:00 30 Flutter Kicks (L+R=1)
4:00 – 5:00 15 Heel Taps (L+R=1)
5:00 – 6:00 30 Flutter Kicks (L+R=1)

Scaled and Mayhem Moms

EMOM 6 Minutes:
Minute 1: 15 Heel Taps (L+R=1)
Minute 2: 30 Modified Flutter Kick (L+R=1)