“CFA Anywhere” WOD, July 31, 2024

5:00 Clock
20 Line Hops
10 Reverse Snow Angels
3 Inchworms with Double Push Up
10 Bodyweight Single Leg RDL or 5 Suitcase Deadlift (each)
5 X-Jumps or 2 Single Dumbbell Snatch (each)

Athletes Notes

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

• Line Hops
• Reverse Snow Angels
• Inchworm with Double Push Up
• Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
• X-Jumps or Dumbbell Snatch

4 Sets:
30 seconds of PERFECT Hand Release Push Ups
30 seconds of Rest

-rest 2:00-

4 sets:
10 second bottom of Push Up Hold
10 second top of Push Up Hold (aka High Plank)
-rest 40 seconds between sets-

Athletes Notes

Scoring

• Score with an emoji and note in the results comment section any modifications you had to make.

Demo Video

• Hand Release Push Ups – I want these to be PERFECT. Meaning that rather than focusing on # of reps you can get in 30 seconds, I want you to focus on having the best looking (form) hand release push ups in that 30 seconds. You should NOT be worming yourself off the ground but your entire body should lift itself up at once.
  • CHECK OUT THIS COACHING VIDEO FOR HAND RELEASE PUSH UP EFFICIENCY TIPS
• Ideally for the second part of this strength work, you hold for the entire 10 seconds and transition yourself straight from the bottom of the hold into the top. If you HAVE to take a break and shake it out, do it quickly.
• If you need scaling options for these two things, see below in the ‘substitution’ section
• Bottom of Push Up Hold
• Top of Push Up Hold AKA High Plank Hold

Flow

0:00 – 0:30 Perfect Hand Release Push Up reps
0:30 – 1:00 Rest
1:00 – 1:30 Perfect Hand Release Push Up reps
1:30 – 2:00 Rest
2:00 – 2:30 Perfect Hand Release Push Up reps
2:30 – 3:00 Rest
3:00 – 3:30 Perfect Hand Release Push Up reps
3:30 – 4:00 Rest

4:00 – 6:00 Rest

6:00 – 6:10 bottom of Push Up Hold
6:10 – 6:20 top of Push Up Hold (aka High Plank)
6:20 – 7:00 Rest
7:00 – 7:10 bottom of Push Up Hold
7:10 – 7:20 top of Push Up Hold (aka High Plank)
7:20 – 8:00 Rest
8:00 – 8:10 bottom of Push Up Hold
8:10 – 8:20 top of Push Up Hold (aka High Plank)
8:20 – 9:00 Rest
9:00 – 9:10 bottom of Push Up Hold
9:10 – 9:20 top of Push Up Hold (aka High Plank)

Substitution

• Push Up Alternative Options –> Knee Push Ups or Incline Push Ups
• If the bottom of the push up hold is too difficult, you can switch to Bottom of Push Up Hold – on your knees
• If needed complete the top of the push up hold (aka high plank) on your knees as a Kneeling High Plank

Backpack Option

4 Sets:
30 seconds of PERFECT Backpack Push Ups (Complete as Hand Release Push Ups if you can do so weighted)
30 seconds of Rest

..then..

4 sets:
10 second bottom of Push Up Hold (with OR without backpack)
10 second top of Push Up Hold (with OR without backpack)
-rest 40 seconds between sets-