“CFA Anywhere” WOD, June 28, 2024

5:00 Clock
20 seconds of High Knees to Lateral Shuffle
10 Reverse Snow Angels (slow)
10 Scap Only Push Ups
5 Thread the Needle (each)
5 Push Ups to Downward Dog with Pause*
5 Single Leg Bodyweight RDL

Athletes Notes

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

• High Knees to Lateral Shuffle
• Reverse Snow Angels
• Thread the Needle
• Scap Only Push Up
• Push Up to Downward Dog -pause for 2 seconds in downward dog
• Bodyweight RDL

3 sets for Quality:
2 Hand Release Push Ups + 2 Wall Walks + 2 Hand Release Push Ups
-rest 1:30 between sets-

See notes for how to score

Athletes Notes

Score

• Score with an emoji today. I wanted to give you more than just a check box so that you could write notes in your score comment section in case you chose to scale. This way you can write down the scaling version you did.

Demo Video

• Hand Release Push Ups + Wall Walk + Hand Release Push Ups

Flow

• This should all be done in the same set up position you would be in if you are about to start a wall walk. You will perform 2 hand release push ups, then go into your full wall walks; after your 2nd wall walk is complete and you get back to the ground, you will perform an additional 2 hand release push ups.

2 Hand Release Push Ups + 2 Wall Walks + 2 Hand Release Push Ups
-rest for 1:30 seconds-
2 Hand Release Push Ups + 2 Wall Walks + 2 Hand Release Push Ups
-rest for 1:30 seconds-
2 Hand Release Push Ups + 2 Wall Walks + 2 Hand Release Push Ups

Scaling Options

If you need to scale the push ups to knee push ups, then complete the sequence as:

Option 1 ) 2 Knee Push Ups + Either 2 Full Wall Walks OR 2 walking up as far as you feel comfortable + 2 Knee Push Ups

Option 2) 2 Knee Push Ups + 2 Inchworm to Pushup + 2 Knee Push Ups

If you need to scale the push ups on a box, then complete this as:

2 Incline Push Ups + 2 Elevated Box Walks + 2 Incline Push Ups

Scaled

3 sets for Quality:
2 Elevated Knee Push Ups + 10 Bear Crawl Alternating Shoulder Taps (L+R=1) + 2 Elevated Knee Push Ups
-rest 1:30 between sets-

Mayhem Moms

3 sets for Quality:
2 Incline Push Ups + 2 Elevated Box Walks + 2 Incline Push Ups
-rest 1:30 between sets-

AMRAP 8 Minutes
5 Shuttle Runs (50ft)
100ft Bear Crawl or 50ft Handstand Walk
20 Alternating Single Leg RDL

Athletes Notes

Scoring

• For simplicity we will score Bear Crawls like we do the Shuttle Run. Down 25ft and back 25ft is 1 rep. So there will be 2 reps per Bear Crawl (to make the score even, we will also score the Handstand Walk as 2 reps for 50ft). This means that if you only get to 25ft on a bear crawl (or halfway down on a handstand walk) when the timer stops, it won’t count. The same is true for shuttle runs.
• Example of scoring:
  If you get through 2 full rounds and in the 3rd round you get 50ft of Bear Crawls when the time stops your score would be 2 + 6
• One round has a total of 27 reps.

Workout Strategy and Flow

• You have 8 minutes to complete as many rounds/reps as possible of the 3 movements listed.
• Shuttle Run : remember 1 rep is down 25ft and back 25ft, making a total of 50ft. We have 5 reps each time. Focus on smooth transition each time you pivot to go the other direction.
• Bear Crawl OR Handstand Walk: these should be completed in a similar set up as the shuttle runs. If you are doing the bear crawl you will go down 25ft and back 25ft 2 times for a total of 100ft. If doing the handstand walk, then only down and back 1 time. Whichever you choose should be a challenge and should need a quick shake out at the halfway point.
• Bodyweight Single Leg RDL : You should be able to do 2 sets of 10 each time. While we want to move fast, we don’t want to get off balance and fall over or that will slow us down even more. So smooth is fast here.

Substitution

• Shuttle Run –> if you don’t have space you may complete 30 seconds of High Knees to Lateral Shuffle
• Bear Crawl –> if no space then complete 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Backpack Option

AMRAP 8 Minutes
5 Backpack Shuttle Runs (50ft)
100ft Backpack Bear Crawl Drag
20 Backpack Deadlifts

AMRAP 8 Minutes
5 Shuttle Runs (50ft)
100ft Bear Crawl or 50ft Handstand Walk
20 Dumbbell Deadlifts (2×50/35)

Athletes Notes

Scoring

• For simplicity we will score Bear Crawls like we do the Shuttle Run. Down 25ft and back 25ft is 1 rep. So there will be 2 reps per Bear Crawl (to make the score even, we will score the Handstand Walk as 2 reps for 50ft). This means that if you only get to 25ft on a bear crawl (or halfway down on a handstand walk) when the timer stops, it won’t count. The same is true for shuttle runs.
• Example of scoring:
  If you get through 2 full rounds and in the 3rd round you get 50ft of Bear crawls when the time stops your score would be 2 + 6
• One round has a total of 27 reps.

Workout Strategy and Flow

• You have 8 minutes to complete as many rounds/reps as possible of the 3 movements listed.
• Shuttle Run : remember 1 rep is down 25ft and back 25ft, making a total of 50ft. We have 5 reps each time. Focus on smooth transition each time you pivot to go the other direction.
• Bear Crawl OR Handstand Walk: these should be completed in a similar set up as the shuttle runs. If you are doing the bear crawl you will go down 25ft and back 25ft 2 times for a total of 100ft. If doing the handstand walk, then only down and back 1 time. Whichever you choose should be a challenge and should need a quick shake out at the halfway point.
• Dumbbell Deadlift : be confident with the weight you select. You should be able to do 2 sets of 10 each time, if you cannot then you should scale the weight to a weight you can do that. Keep that core tight and back flat to still allow proper form while moving quickly.

Substitution

• Shuttle Run –> if you don’t have space you may complete 30 seconds of High Knees to Lateral Shuffle
• Bear Crawl –> if no space then complete 20 Bear Crawl Alternating Shoulder Taps (L+R=1)

Mayhem Moms

AMRAP 8 Minutes
30 seconds of Controlled High Knees to Lateral Shuffle
100ft Bear Crawl OR 20 Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Dumbbell Deadlift OR elevate the dumbbells slightly if needed

:30 Wrist Stretches
1:00 Standing QL Doorway Stretch (each side)
1:00 Child’s Pose

Athletes Notes

• Wrist Stretches
• Standing QL Doorway Stretch
• Child’s Pose