“CFA Anywhere” WOD, June 19, 2024

3 sets:
Pause Air Squats @ 50% of Test Rep #
-rest 2:00 between sets-

*pause for 3 seconds in bottom of squat*

Athletes Notes

Score

• Score what rep # you did for each set.

Demo Video

• Air Squats – pause for 3 seconds in the bottom of the squat.

Flow

• Everyone will have a different rep # based on the number you got on the Tempo Test on June 7. You will take 50% of your test number and complete that over each of the 3 sets. For example if your test number on June 7 was 16 then you will complete 8 reps each set.

Pause Air Squats @ 50% of Test Rep #
-rest 2:00-
Pause Air Squats @ 50% of Test Rep #
-rest 2:00-
Pause Air Squats @ 50% of Test Rep #
-rest 2:00-

If you don’t have a test # from June 7, follow one of these rep schemes

Beginner: 7 reps
Intermediate: 10 reps
Advanced: 15 reps

Backpack Option

3 sets:
Pause Backpack Back Squat @ 50% of Test Rep #
-rest 2:00 between sets-

–pause for 3 seconds in bottom of squat

Scaled

3 sets:
Pause Squat to Chair @ 50% 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 Total Time
AMRAP 60 seconds
15 Towel Rows or Banded Bent Over Rows
AMRAP V-Ups*
-rest 60 seconds between sets-

Continue until 100 V-Ups have been completed.

(RX+ Option: Kipping Pull Ups)

Score = total time to complete (including rest)

Athletes Notes

Score

• Today we are scoring the total time it takes us to get to 100 V-Ups, including all of the rest.

Workout Strategy and Flow

• Towel Rows or Banded Bent Over Row – you should choose a style of rowing that you feel confident completing big sets with. Either 15 unbroken or 2 quick sets of 8 + 7. We want to get done with these quickly so we can get to the V-ups.
  • ONLY complete RX+ Option of Kipping Pull Up if you are extremely proficient at this movement.
• V-Up – we want to accumulate 100 as quickly as we can, BUT we need to self evaluate before we start to form a strategy that works best for us. If you know that doing a HUGE set in the first minute is going to cause you to really struggle on the remaining V-ups, then it would be smarter to just do small sets to start off with.

Flow
0:00 – 1:00 Complete 15 Towel Rows then in the time remaining accumulate as many V-Ups as possible.

1:00 – 2:00 Rest

2:00 – 3:00 Complete 15 Towel Rows then in the time remaining accumulate as many V-Ups as possible…picking up on the rep you left off on.

3:00 – 4:00 rest

Continue this until you have reached 100 total V-Up Reps

• If you get to 99 reps, and the 60 second clock stops, then you must rest and repeat the 15 rows just to complete 1 V-Up rep.

Backpack Option

For Total Time
AMRAP 60 seconds
15 Backpack Bent Over Row
AMRAP Backpack Sit Up
-rest 60 seconds between sets-

Continue until 100 Backpack Sit Up have been completed.

Scaled

For Total Time
AMRAP 60 seconds
15 Towel Rows
AMRAP Quarter Sit Ups
-rest 60 seconds between sets-

Continue until 100 Quarter Sit Ups have been completed.

Mayhem Moms

For Total Time
AMRAP 60 seconds
15 Towel Rows or Banded Bent Over Row
AMRAP Modified Flutter Kick
-rest 60 seconds between sets-

Continue until 100 Modified Flutter Kick have been completed.