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“CFA Anywhere” WOD, June 12, 2024

“CFA Anywhere” – Wed, Jun 12

Warm Up

5:00 Clock
20 Line Hops or Single Unders
10 Prone IYTs
5 Inchworms to Push Up
3 Single Leg Bodyweight RDLs or Single Dumbbell Power Cleans (each)
3 Single Dumbbell Push Press (each) **minimal only to warm up for dumbbell Turkish Get Ups
1 Bodyweight OR Dumbbell Turkish Get Up (each)

Athletes Notes

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

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

3 sets:
2 Bodyweight Turkish Get Up (left)
..Immediately into..
6 Half Kneeling Bodyweight Windmills (left)
-repeat on other side-

-rest for 90 seconds between sets-

Athletes Notes

Demo Videos

  • Bodyweight Turkish Get Up
    • Benefits of the Turkish Get Up:
      -Unilateral movements where we can correct muscle imbalances
      -Building shoulder strength
      -Working on shoulder stability
      -Strengthening your core
  • Half Kneeling Bodyweight Windmills
    • I realize it might feel odd, BUT focus on keeping that hand/arm straight. If it helps you can even imagine holding a glass of water in your hands and trying to be sure it doesn’t spill on you.
    • Working on strong shoulder positioning and stability, as well as core.
    • Your focus should always be on form here. Don’t rush these.

Flow

Perform 2 Bodyweight Turkish Get Up on the left arm; as soon as you complete the 2nd rep, you will lower yourself down into the Bodyweight Half Kneeling Position and perform 6 Bodyweight Half Kneeling Windmills on the left arm. Repeat this on your right arm.
-rest for 90 seconds-
Repeat for 2 additional sets.

Scaled

2 Rolling Get Ups + 6 Half Kneeling Bodyweight Windmills (each)

For half kneeling windmills – No modifications
If needed, don’t put elbow down all the way to the ground.

Mayhem Moms

2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep)+ 6 Half Kneeling Bodyweight Windmills (each)

For half kneeling windmills – No modifications
If needed, don’t put elbow down all the way to the ground

Bodyweight: Minnesota Timberwolves (Time)

For Time:
100-80-60-40-20
Line Hops
10-8-6-4-2
Glute Bridges

Athletes Notes

Workout Strategy and Flow

  • Line Hops – do your best to stay hopping. You don’t have to be speedy fast here…just looking for you to stay moving. If you know that bigger sets like 100 and 80 are not attainable for you yet, go in with a plan of splitting them into 2 sets, with 3-5 second rest between.
  • Glute Bridges – Really focus on squeezing your booty at the top here!! Don’t be reckless on these just to be fast, you’ll make up time spent here for quality on your line hops.

FLOW
100 Line Hops, 10 Glute Bridges, 80 Line Hops, 8 Glute Bridges, 60 Line Hops, 6 Glute Bridges, 40 Line Hops, 4 Glute Bridges, 20 Line Hops, 2 Glute Bridges

Backpack Option

For Time:
100-80-60-40-20
Hops OVER the backpack
10-8-6-4-2
Backpack Power Clean (no jerks)

Scaled

For Time:
100-80-60-40-20
Step Jacks
10-8-6-4-2
Glute Bridges

Mayhem Moms

For Time:
100-80-60-40-20
Slow and Controlled Line Hops
10-8-6-4-2
Glute Bridges

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

3 Sets:
2 Dumbbell Turkish Get Up (left)
..Immediately into..
6 Dumbbell Half Kneeling Windmills (left)
-repeat on other side-

-rest for 90 seconds between sets-

Athletes Notes

Demo Videos

  • Dumbbell Turkish Get Up
    • Benefits of the Turkish Get Up:
      -Unilateral movements where we can correct muscle imbalances
      -Building shoulder strength
      -Working on shoulder stability
      -Strengthening your core
  • Half Kneeling Dumbbell Windmill
    • Working on strong shoulder positioning and stability, as well as core.
    • Your focus should always be on form here. Don’t rush these.

Flow

Perform 2 Dumbbell Turkish Get Up on the left arm; as soon as you complete the 2nd rep, you will lower yourself down into the Dumbbell Half Kneeling Position and perform 6 Dumbbell Half Kneeling Windmills on the left arm. Repeat this on your right arm.
-rest for 90 seconds-
Repeat for 2 additional sets.

Mayhem Moms

2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + knee side plank leg lift is 1 rep) + 6 Half Kneeling Dumbbell Windmill (each)

For half kneeling windmills – No modifications…If needed, don’t put elbow down all the way to the ground

Minimal: Minnesota Timberwolves (Time)

For Time:
100-80-60-40-20
Double Unders
10-8-6-4-2
Dumbbell Power Cleans (2×50/35)

Athletes Notes

Workout Strategy and Flow

  • Heads up, this will get a bit grippy.
  • Double Unders – do your best to keep a loose grip on the handles and relax the shoulders as much as possible. We are aiming for unbroken double unders. If you know that bigger sets like 100 and 80 are not attainable unbroken, go in with a plan of splitting them into 2 sets, with 3-5 second rest between.
  • Dumbbell Power Clean – Hang on here! BIG Hips and Leg drive to get those dumbbells up to the shoulder. The weight selected you should be able to do these unbroken when fresh. However due to the higher heart rate from the jump rope and the grip fatigue factor, it may be smarter to plan to break the 10 and 8 into 2 quick sets to allow some grip relief.

FLOW
100 Double Unders, 10 Dumbbell Power Cleans, 80 Double Unders, 8 Dumbbell Power Cleans, 60 Double Unders, 6 Dumbbell Power Cleans, 40 Double Unders, 4 Dumbbell Power Cleans, 20 Double Unders, 2 Dumbbell Power Cleans

Substitutions

Mayhem Moms

For Time:
100-80-60-40-20
Slow and Controlled Line Hops
10-8-6-4-2
Dumbbell Power Clean OR Double Dumbbell Hang Power Clean