“CFA Anywhere” WOD, March 24, 2025

“CFA Anywhere” – Mon, Mar 24

Warm Up

2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch
:20 Single Unders or Line Hops

Athletes Notes

Bodyweight and Minimal: Code Name Kids Next Door (5 Rounds for reps)

EMOM x 20
Min 1: 5/leg Tempo Weighted Box Step Down w/ 3 sec lowering on each (Single Dumbbell 50/35 or Backpack)
Min 2: 1 set Press Complex (Dumbbells (2×50/35) OR Backpack)
Min 3: Max Double Unders or Line Hops
Min 4: Rest

Press Complex is as follows:
5 Strict Press + 5 Push Press + 5 Push Jerk (unbroken)

Athletes Notes

Score

This workout is scored on the total number of double unders or line hops completed each set.

Workout Flow

Min 1:
5 Tempo Weighted Step Downs – LEFT leg
5 Tempo Weighted Step Downs – RIGHT leg

Min 2:
1 set Press Complex (unbroken) with dumbbells or backpack

Min 3:
Max Double Unders / Line Hops

Min 4:
Rest

Repeat the sequence 5 times total (until 20:00).

Demo Videos

Scaling

EMOM x 20
minute 1: 3/leg Tempo Weighted Box Step Down w/ 3s lowering on each (Single Dumbbell 35/25 or Backpack)
minute 2: 1 set Press Complex (Dumbbells (2×35/25) OR Backpack)
minute 3: Single Unders or Line Hops
minute 4: rest

Press Complex is as follows:
3 Strict Press + 3 Push Press + 3 Push Jerk

Mayhem Mom Mods

EMOM x 20
minute 1: 5/leg Tempo Elevated Single Dumbbell Suitcase Deadlift – 3 sec on the way down (Single DB (25) or Backpack)
minute 2: 1 set Press Complex (Dumbbells (2×25) OR Backpack)
minute 3: Max Double Unders or X-Jumps No Jump
minute 4: rest

Press Complex is as follows:
5 Strict Press + 5 Push Press + 5 Push Jerk