“CFA Anywhere” WOD, March 1, 2025

“CFA Anywhere” – Sat, Mar 1

Warm Up

2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch

Athletes Notes

Bodyweight Metcon

Bodyweight: Strength (4 Rounds for reps)

EMOM x 16 minutes
Minute 1: 8 Left Arm Supinated Backpack Row @30X3
Minute 2: 8 Right Arm Supinated Backpack Row @30X3
Minute 3: 8 Pause Backpack Squat @22X1
Minute 4: Max Box Step Overs

Athletes Notes

Score

This workout is scored on the total number of box step overs per set.

Workout Flow

On a 16:00 clock:
Minute 1: 8 Tempo Left Arm Supinated Backpack Row
Minute 2: 8 Tempo Right Arm Supinated Backpack Row
Minute 3: 8 Pause Backpack Squat
Minute 4: Max Box Step Overs
-Repeat for 4 total rounds.

Set the clock to every minute on the minute for 16:00.
Tempo on the row is 30X3: 3 sec up, no pause, descend, 3 sec at the bottom before the next rep.
Tempo on the backpack squat is 22X1: 2 sec down, 2 sec pause at the bottom, explode up, 1 sec pause at the top before the next rep.
We have a longer EMOM today that I want you to really focus on movement over volume.

Demo videos

Scaling

EMOM x 16 minutes
minute 1: 6 Left Arm Supinated Backpack Row @30X3
minute 2: 6 Right Arm Supinated Backpack Row @30X3
minute 3: 8 Pause Backpack Squat @22X1
minute 4: Max Box Step Overs

Mayhem Mom Mods

EMOM x 16 minutes
minute 1: 8 Left Arm Supinated Backpack Row @30X3
minute 2: 8 Right Arm Supinated Backpack Row @30X3
minute 3: 10 Pause Backpack Squat @22X1
minute 4: Max Box Step Up

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Minimal Metcon

Minimal: Strength (2 Rounds for reps)

EMOM x 16 minutes
minute 1: Max Supinated Chin over Bar Hold*
minute 2: 10 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Single DB Burpee Box Step Overs (50/35) to (24/20)
minute 4: rest

*if no pull up bar, perform Max Supinated DB Bent over Row Iso Hold

Athletes Notes

Score

This workout has 2 scores.
Score 1: Total Time for Chin over Bar Hold
Score 2: Total Single DB Burpee Box Step Overs

Workout Flow

On a 16:00 clock:
Minute 1: Max Supinated Chin over Bar Hold
Minute 2: 10 Pause Goblet Squat @22X1 (50/35)
Minute 3: Max Single DB Burpee Box Step Overs (50/35) to (24/20)
Minute 4: rest
-Repeat for 4 total rounds

Set clock to every minute for 16:00.
Tempo on the goblet squat is 22X1: 2 sec down, 2 sec pause at the bottom, explode up, 1 sec pause at the top before the next rep.

Demo Videos

Scaling

EMOM x 16 minutes
minute 1: Max Supinated Chin over Bar Hold
minute 2: 8 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Single DB Burpee Box Step Overs (35/25) to (24/20)
minute 4: Rest

*if no pull up bar, perform Max Supinated DB Bent over Row Iso Hold

Mayhem Mom Mods

EMOM x 16 minutes
minute 1: Max Boat Hold (OR Max Supinated DB Bent over Row Iso Hold)
minute 2: 10 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Elevated Burpee Step Overs
minute 4: rest