“CFA Anywhere” WOD, June 6, 2024

Every 2:00 for 4 Sets
12 Single Arm Towel Rows (each) or 12 Single Arm Banded Bent Over Rows (each) or 8 Strict Pull Ups

Athletes Notes

Demo Videos

• Single Arm Towel Row or Banded Single Arm Bent Over Rows – working on some unilateral work. Take note of which side feels a bit weaker.
• Strict Pull Up

Flow

0:00 – 2:00 Complete 12 Single Arm Towel Rows on the Left, 12 Single Arm Towel Rows on the right; rest the remainder of time

2:00 – 4:00 Repeat for set 2

4:00 – 6:00 Repeat for set 3

6:00 – 8:00 Repeat for set 4

Backpack Option

Every 2:00 for 4 Sets
12 Single Arm Backpack Bent Over Rows (each)

Scaled and Mayhem Moms

No modification.

Part 1
In a 4 Minute Window:
Complete as many Jumping Air Squats as possible.
**every break do 10 No-Push Up Burpees

-straight into part 2-

Athletes Notes

Scoring

Score your rep count for part 1 here and comment your time for part 2 (then do vice versa in the Part 2 score box)

Workout Strategy and Flow

• This is going to be a tricky “game” – we have no rest between part 1 and part 2. So you need to evaluate how confident your running skills feel after a tough leg/lung workout to know how to pace Part 1. BOTH parts are scored so you don’t want to crush part 1, only to have part 2 crush you.
• Be ready for a good bit of jumping/high impact today. Modify as needed.
• Jumping Air Squats – aim for at least 15-20+ reps without stopping.
• Based on the volume of horizontal and vertical pressing this week (as well as our test in overhead pressing tomorrow), we are going to do No Push Up Burpees aka Up Downs today. As the kids say “Don’t sleep on em”, they are as tough as you want to make them.

FLOW
0:00 – 4:00 Start working on accumulating as many Jumping Air Squats as you can. Every time you break, you will perform 10 No-Push Up Burpees. Once those 10 are complete, you will go back to the jumping air squast, counting up from the number you left off on. Continue this until the 4 minutes is up.

At the 4:00, run an 800m run, scoring your total time it takes you to complete the run.

Backpack Option

Part 1
In a 4 Minute Window:
Complete as many Backpack Back Squat as possible.
–every break do 10 No-Push Up Burpees OVER the Backpack

-straight into part 2-

Scaled

Part 1
In a 4 Minute Window:
Complete as many Squat to Chair as possible.
–every break do 10 Elevated Up Downs with NO Jump

-straight into part 2-

Mayhem Moms

Part 1
In a 4 Minute Window:
Complete as many Air Squat with Rise as possible.
–every break do 10 No Push Up Burpees aka Up Downs

-straight into part 2-

-immediately after part 1-

Part 2:
For time: Run 800m

Athletes Notes

Scoring

Score your time for your run for part 2 here and comment your rep count for part 1 (then do vice versa in the Part 1 score box)

• Target: 3:30-4:15
• Cap: 5 min

Workout Strategy and Flow

THIS IS PART 2 – SEE PART 1 FOR FULL NOTES.

• This is meant to be for time, but after a leg and lung heavy workout, it won’t be expected to set a PR for your 800m time. But we are looking for you to run faster than you would in a workout with multiple rounds of running.

FLOW
0:00 – 4:00 Start working on accumulating as many Dumbbell Goblet Squats as you can. Every time you break, you will set the dumbbell down and perform 10 No-Push Up Burpees. Once those 10 are complete, you will go back to the dumbbell and continue working, counting up from the number you left off on. Continue this until the 4 minutes is up.

At the 4:00, run an 800m run, scoring your total time it takes you to complete the run.

Substitutions

• If you came looking to get out of running, think again 😉
• If you feel like you are “bad” at running, you are still going to run today. That’s how you get better.
  • option 1: Run 600m for time
  • option 2: Run as far as you can in 4 minutes (log your score as 4:00 and comment your distance)
  • option 3: Run 1:00, Walk 1:00, Run 1:00, Walk 1:00 (log your score as 4:00 and comment your distance)
• If you physically cannot run due to an injury and have access to a machine, you can scale according to THIS DOCUMENT – PAGE 5

Mayhem Moms

• If you feel confident running then see the substitution options above.
• If you don’t quite feel confident with running at the moment, then perform as:
  High Knees to Jumping Jacks 1:00, Skipping in Place 1:00, High Knees to Jumping Jacks 1:00, Skipping in Place 1:00. Log as scaled with 4 minutes and put your time.