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“CFA Anywhere” WOD, June 15, 2024

“CFA Anywhere” – Sat, Jun 15

Warm Up

3 Rounds
30 seconds of Jumping Jacks
10 Prone ITYs (each)
10 Alternating Bodyweight Single Leg RDL
5 Toe Touch Stretch with 10 second Hold in last rep.
10 Second Handstand Hold or Pike Hold

Athletes Notes

Bodyweight Metcon
Bodyweight: Pressing Endurance (AMRAP – Reps)

(Using test # from 60 second AMRAP last week, complete the % of the rep #)

Pike Push Ups
3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%

-rest 2:00-

Complete 1 set of Max Effort Pike Shrugs in 30 seconds

Score = Only # of Pike Shrugs in 30 seconds

Athletes Notes

Scoring

  • Score = ONLY THE NUMBER OF REPS YOU GOT IN 30 SECONDS.
  • Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

  • Pike Push Up
  • Pike Shrugs – these are meant to be easier than the pike push up but still working parts of the shoulder that will contribute to the pressing endurance. . Smooth is fast here.
  • We are going to be working more on our overhead pressing endurance. If you scaled last week for the test to a different version of the pike push up, complete this workout with the same scaling version you used last week.
  • We are working with %’s of our Test #. So if last week you got 40 Pike Push Ups last week, then you will take 20%, 25% and 30% of 40 for your test numbers.
  • You should be completing your percentage work unbroken here!

FLOW
Set 1 @ 20% of Test #
-rest 30 seconds between sets-
Set 2 @ 20% of Test #
-rest 30 seconds between sets-
Set 3 @ 20% of Test #
-rest 30 seconds between sets-
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #

-rest 1:00-

Max Effort set of 30 seconds of Pike Shrugs

If you didn’t do the test with us:

If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 4-6
-rest 30 seconds-
2 sets of 6-8
-rest 30 seconds-
1 set of 8-12
-rest 1:00-
Max Effort set of 30 seconds of Pike Shrugs

Be sure to choose your numbers based off of the fact that each set should be done unbroken.

Substitution

  • If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
    OR
    Scale to Pike Shoulder Shrugs for % work and then for your 30 second window, you will complete Scap Only Push Up (smooth is fast here, we are not looking to go lightning speed, just steady movement)

Scaled

Crush Grip Seated Object Strict Press or Pike Shoulder Shrugs
3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%

-rest 2:00-

Complete 1 set of Max Effort Scap Only Push Up in 30 seconds (drop down to your knees if needed)

Mayhem Moms

No modification needed. If you wish to scale, see the M30 Scaled Version above.

Bodyweight: Strength (Checkmark)

3 Sets:
15 Bodyweight RDL or Banded Good Mornings
-rest 90 seconds-

Athletes Notes

Demo Video

Flow

15 Bodyweight RDL
-rest 90 seconds-
15 Bodyweight RDL
-rest 90 seconds-
15 Bodyweight RDL

Backpack Option

3 Sets:
15 Backpack Good Mornings – holding backpack similar to how dumbbell is held in this video
-rest 90 seconds-

Scaled

3 Sets:
15 Bodyweight RDL Wall Tap
-rest 90 seconds-

Mayhem Moms

No modification

Minimal Metcon
Minimal: Pressing Endurance (AMRAP – Reps)

(Using test # from 60 second AMRAP last week, complete the % of the rep #)

Seated Crush Grip Dumbbell Strict Press (50/35)

3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%

-rest 2:00-

Complete 1 set of Max Effort Double Dumbbell Push Press in 30 seconds (2×50/35)

Score = Only # of Dumbbell Push Press in 30 seconds

Athletes Notes

Scoring

  • Score = ONLY THE NUMBER OF REPS YOU GOT IN 30 SECONDS.
  • Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

  • Crush Grip Seated Dumbbell Strict Press
  • Dumbbell Push Press
  • We are going to be working more on our overhead pressing endurance. If you scaled the weight last week for the test, complete this workout with the same scaled weight.
  • We are working with %’s of our Test #. So if last week you got 40 Seated Crush Grip Strict Press Last Week, then you will take 20%, 25% and 30% of 40 for your test numbers.
  • You should be completing your percentage work unbroken here!
  • Use the same dumbbell weight for your double dumbbell push press as you do for your single dumbbell crush grip strict press. So if you scaled to a 20# dumbbell for your test, complete the 30 second window with 2 x 20# dumbbells

FLOW
Set 1 @ 20% of Test #
-rest 30 seconds between sets-
Set 2 @ 20% of Test #
-rest 30 seconds between sets-
Set 3 @ 20% of Test #
-rest 30 seconds between sets-
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #

-rest 1:00-

Max Effort set of 30 seconds of Double Dumbbell Push Press

If you didn’t do the test with us

If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 4-6
-rest 30 seconds-
2 sets of 6-8
-rest 30 seconds-
1 set of 8-12
-rest 1:00-
Max Effort set of 30 seconds of Double Dumbbell Push Press
Be sure to choose your numbers based off of the fact that each set should be done unbroken.

Mayhem Moms

No modification here.

Minimal: Strength (3 Rounds for reps)

3 sets:
15 Single Dumbbell Good Morning
-rest 90 seconds between sets-

Athletes Notes

Demo Video

Flow

15 Single Dumbbell Good Morning
-rest 90 seconds-
15 Single Dumbbell Good Morning
-rest 90 seconds-
15 Single Dumbbell Good Morning

Mayhem Moms

No modification

Bodyweight + Minimal Finisher: “Buzzer Beater” (AMRAP – Reps)

AMRAP 3 Minutes
Max Burpee Broad Jumps (4ft/3ft)

Athletes Notes

Workout Strategy and Flow

  • Alright – we have a little burner for our workout today. Finishing out our full day of work with 3 minutes of as many Burpee Broad Jump as possible.
  • You can go as hard as you want here. If you want to try to find a true 3 minute max on this, or if you just want to get in a good sweat for the final 3 minutes of your day and just try to stay moving but not go all out….completely up to you!
  • It really is as simple as it looks, just set a clock and get to work.

Substitution

  • Ideally you are able to perform these in as little space as possible, you would just go back and forth over your 4ft or 3ft line. BUT if you still don’t have room you can scale to perform as Burpee Box Jumps

Scaled and Mayhem Moms

Complete Modified Burpee Air Squat Combo in place of the burpee broad jump today.

Bonus Stretching

1:00 Cat Cow
1:00 Pancake Stretch

Athletes Notes