“CFA Anywhere” WOD, July 5, 2024

3 sets:
Pause Air Squats @ 60% of Test Rep #
-rest 2:00 between sets-

*pause for 3 seconds in bottom of squat*

Comment your # of reps in your results comment box

Athletes Notes

Score

• Score what rep # you did for each set.

Demo Videos

• Air Squats
  • These will have a pause for 3 seconds in the bottom of the squat.

Flow

• Today we are basing our reps on the test # we got on Monday, June 3. You will take 60% of your test # and use that # as your rep count today.
• If on test day you got 30 reps, then you will do 18 reps each set for today.

Pause Air Squats @ 60% of Test Rep #
-rest 2:00-
Pause Air Squats @ 60% of Test Rep #
-rest 2:00-
Pause Air Squats @ 60% of Test Rep #

IF YOU WEREN’T HERE FOR TEST DAY, THEN HERE ARE SOME OPTIONS BASED ON YOUR FITNESS LEVEL:

• Beginner: 9 reps
• Intermediate: 12 reps
• Advanced: 18 reps

Backpack Option

3 sets:
Pause Backpack Back Squat @ 60% of Test Rep #
-rest 2:00 between sets-

*pause for 3 seconds in bottom of squat

Scaled

3 sets:
Pause Squat to Chair @ 60% of Test Rep #
-rest 2:00 between sets-

*pause for 3 seconds in bottom of squat

Mayhem Moms

No Modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.

For Time: (partition as desired)
100 Box Jump Overs (24/20)
100 Towel Rows or Banded Bent Over Rows*

*RX+ Option: 70 Kipping Pull Ups

Athletes Notes

Score

• Total time it takes you to complete. Be sure you comment in your score box how you chose to break the workout up.

Workout Strategy and Flow

• Fun way to finish the day!!!
• Box Jump Over – be smart. There is no need to jump down from the box here. Smooth jump up, step off and then jump up again. Your Achilles will thank me.
• Towel Rows or Banded Bent Over Row – aim for bigger sets (sets of 10+ would be ideal here)
  • only complete the RX+ Option of 70 Kipping Pull Up if you are proficient in this movement. This can be a lot of volume in a short amount of time and shouldn’t be done if you have not done in the past.

FLOW
“Partition as desired” means that you get to choose how you want the flow of today to go.

• You could choose to complete straight through 100 and then 100
  OR
• You can choose to do 10 rounds of 10 Box Jump Overs and 10 Rows
  OR
• You can choose to do 5 rounds of 20 Box Jump Overs and 20 Rows.

Substitution

• If you don’t have access to a box –> complete as Tuck Jumps
• If you don’t feel confident jumping due to the box or an injury –> Complete as Box Step Over

Backpack Option

For Time: (partition as desired)
100 Backpack Chair Step Ups (24/20)
100 Backpack Bent Over Row

Scaled

For Time: (partition as desired)
100 Step Up to Surface
100 Crush Grip Object Row or Towel Rows or Banded Bent Over Row

Mayhem Moms

For Time: (partition as desired)
100 Modified Tuck Jump
100 Towel Rows or Banded Bent Over Row