“CFA Anywhere” WOD, June 11, 2026

“CFA Anywhere” – Thu, Jun 11

Moms Mods and Scaling/Sub Documents

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

Warm Up (Checkmark)

AMRAP 5:00
3 Around the Worlds (each direction)
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
3 Single Arm Hang Muscle Clean (each side) – can use a lighter DB/object if available
5 Chair/Bench Dips

Athletes Notes

PVC Around the Worlds – can also use band
Banded Strict Press
Crush Grip Dumbbell Strict Press
Single Arm Hang Muscle Clean
Chair Dip

It’s Called Reading (12 Rounds for reps)

Dumbbell Version:
4 sets
Max (-1) Seated Dumbbell Arnold Press (2×50/35)
-rest :30-
Max (-1) Hang Dumbbell Muscle Clean (2×50/35)
-rest :30-
Max (-1) Crush Grip Dumbbell Skull Crusher (50/35)
-rest 3:00 b/t sets-

Backpack Version:
4 sets
Max (-1) Seated Backpack Press
-rest :30-
Max (-1) Hang Backpack Muscle Clean
-rest :30-
Max (-1) Diamond Push Up
-rest 3:00 b/t sets-

Athletes Notes

Scoring Note

Scores 1-3 are your reps from set 1 (press – clean – skull crusher)
Scores 4-6 are your reps from set 2 (press – clean – skull crusher)
Scores 7-9 are your reps from set 3 (press – clean – skull crusher)
Scores 10-12 are your reps from set 4 (press – clean – skull crusher)

Demo Videos

Seated Arnold Press
Dumbbell Hang Muscle Clean
Crush Grip Dumbbell Skull Crusher
Backpack Strict Press from seated position
Backpack Hang Power Cleans – perform as muscle clean (no redip)
Diamond Push Up

Flow

Max set Seated Dumbbell Arnold Press (leave 1 rep in the tank)
-rest :30-
Max set Hang Dumbbell Muscle Clean (leave 1 rep in the tank)
-rest :30-
Max set Crush Grip Dumbbell Skull Crusher (leave 1 rep in the tank)

-rest 3:00-

Scaling

Lower weight to 2×35/20 or as needed.

June 5, 2026