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“CFA Anywhere” WOD, June 24, 2024

“CFA Anywhere” – Mon, Jun 24

Current Cycle: Strength Surge

Current Cycle: Strength Surge
Length: 12 weeks (Week of June 3 – Week of August 19)

Tests / Main Focus:
1) Squat Strength
2) Overhead Pressing Endurance

Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊

Warm Up

3 Rounds
30 seconds of Line Hops or Single Unders
10 Prone IYTs (each)
10 Alternating Bodyweight Single Leg RDL
30 Second Handstand Hold or Pike Hold

Athletes Notes

Bodyweight Metcon
Bodyweight: Pressing Endurance (AMRAP – Reps)

Using test # from 60 second AMRAP you will complete the % of that total rep :

Pike Push Ups
3 sets @ 25%
-rest 1:00-
2 sets @ 30%
-rest 1:00-
1 sets @ 35%
* goal is unbroken for each set
-rest 2:00-

Complete 1 set of Max Effort Pike Shrugs in 45 seconds

ONLY SCORING REPS DONE IN 45 SECOND MAX EFFORT

(RX+ Option: Kipping Handstand Push Ups and then Max Effort Handstand Shrugs)

Athletes Notes

Scoring

  • Score = ONLY THE NUMBER OF REPS YOU GOT IN 45 SECONDS.
  • Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

  • Using test # from June 7th Test
  • 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, then complete this workout with the same scaling version you used last week.
  • We are working with %s of our Test #. So if on test week you got 30 Pike Push Ups Last Week, then you will take 25%, 30% and 35% of 30 for your test numbers.
  • You should be completing your percentage work unbroken here!

FLOW
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
Set 3 @ 25% of Test #
-rest 30 seconds between sets-
Set 1 @ 30% of Test #
-rest 30 seconds between sets-
Set 2 @ 30% of Test #
-rest 30 seconds between sets-
1 set @ 35% of Test #

-rest 2:00-

Max Effort set of 45 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 5-7
-rest 30 seconds-
2 sets of 7-9
-rest 30 seconds-
1 set of 9-13
-rest 2:00-
Max Effort set of 45 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

3 sets @ 25%
-rest 1:00 between sets-
2 sets @ 30%
-rest 1:00 between sets-
1 set @ 35%

-rest 2:00-

Complete 1 set of Max Effort Scap Only Push Up in 45 seconds (drop down to your knees if needed)

Mayhem Moms

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

Bodyweight: Strength (Checkmark)

Every 2:00 x 3 sets
6 Tempo Bodyweight RDL + 3 Jumping Lunges (L+R=1)

*Tempo: 30X1

Athletes Notes

Demo Videos

Flow

Complete 6 Bodyweight RDLs at the tempo of 3 seconds down, no pause at bottom position, stand tall quickly (aka explode to standing), then pause for 1 second at the top before starting again. Once all 6 of those are done, you will immediately go into 3 jumping lunges where the left leg plus the right leg is 1 rep.

0:00 – 2:00 6 Tempo Bodyweight RDL + 3 Jumping Lunges (L+R=1) , rest in time remaining.

2:00 – 4:00 Complete set 2

4:00 – 6:00 Complete set 3

Scaled and Mayhem Moms

6 Tempo Bodyweight RDL Wall Tap + 3 Wall Assisted Step Back Lunges (L+R=1)

Minimal Metcon
Minimal: Pressing Endurance (AMRAP – Reps)

Using test # from 60 second AMRAP you will complete the % of that total rep :

Seated Crush Grip Dumbbell Strict Press
3 sets @ 25%
-rest 1:00-
2 sets @ 30%
-rest 1:00-
1 sets @ 35%
*goal is unbroken for each set
-rest 2:00-

Accumulate 1 set of Max Effort Double Dumbbell Push Press in 45 seconds

ONLY SCORING REPS DONE IN 45 SECOND MAX EFFORT

Athletes Notes

Scoring

  • Score = ONLY THE NUMBER OF REPS YOU GOT IN 45 SECONDS.
  • Use your score comment box to note how many you did for the percentage work.

Workout Strategy and Flow

  • Based on test from June 7, 2024
  • Crush Grip Seated Dumbbell Strict Press or 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 25%, 30% and 34% 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 45 second window with 2 x 20# dumbbells

FLOW
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
Set 3 @ 25% of Test #
-rest 30 seconds between sets-
Set 1 @ 30% of Test #
-rest 30 seconds between sets-
Set 2 @ 30% of Test #
-rest 30 seconds between sets-
1 set @ 35% of Test #

-rest 2:00-

Max Effort set of 45 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 6-8
-rest 30 seconds-
2 sets of 8-10
-rest 30 seconds-
1 set of 11-16
-rest 2:00-
Max Effort set of 45 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 (Weight)

Every 2:00 x 3 sets
6 Tempo Dumbbell Deadlifts + 3 Dumbbell Power Clean

*Tempo: 30X1

Athletes Notes

Demo Videos

Flow

  • Complete 6 Dumbbell Deadlifts at the tempo of 3 seconds down, no pause at bottom , stand tall quickly (aka explode to standing), then pause for 1 second at the top before starting again. Once all 6 of those are done, you will immediately go into 3 Dumbbell Power Cleans. You MUST hold onto the dumbbells until all 9 reps are complete.
  • Be explosive with those dumbbell power cleans, especially as your grip starts to fatigue.

0:00 – 2:00 Complete 6 Tempo Dumbbell Deadlifts + 3 Dumbbell Power Clean , rest in time remaining.

2:00 – 4:00 Complete set 2

4:00 – 6:00 Complete set 3

Mayhem Moms

No modification, elevate dumbbells if needed

Bodyweight + Minimal Finisher: Up (Time)

For Time:
100 Double Unders OR 150 Line Hops

Athletes Notes

Demo Videos

  • Double Unders or Line Hops
  • If you are good at double unders, this can be your chance to see how fast you can get 100.
  • If you feel you still are working on double unders, but can do at least 20-30 unbroken each time, then work on bigger unbroken sets.
  • If you cannot string many double unders together, check out the scaling options below.

Scaling Options

100 Crossover Single Unders OR 150 Single Unders

Scaled

For Time:
100 Step Jacks or Object Toe Taps

Mayhem Moms

150 Slow and Controlled Line Hops

Bonus Stretching

:30 Alternating Calf Stretch
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose

Athletes Notes