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“CFA Anywhere” WOD, May 21, 2026

Mayhem Affiliate – At Home – Thu, May 21

Moms Mods and Scaling/Sub Documents

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

Warm Up

2 Rounds
5 No Push Up Burpees
5 Single Arm RDL (each side)
5 Crush Grip Strict Press
15 High Knees
10 Butt Kicks
1:00 Jog

Athletes Notes

Jesse Chisholm (Running Option) (3 Rounds for reps)

3 sets
5 minute AMRAP
25 Dumbbell or Backpack Facing Burpee
25 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Max distance Run in the time remaining
-rest 3:00 between sets-

Athletes Notes

Demo Videos

Flow

0:00-5:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining

5:00-8:00
Rest

8:00-13:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining

13:00-16:00
Rest

16:00-21:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining

Scaling

3 sets
5 minute AMRAP
20 Dumbbell or Backpack Facing Burpee
20 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
Max distance Run in the time remaining
-rest 3:00 between sets-

Jesse Chisholm (Non-Running Option) (3 Rounds for reps)

3 sets
5 minute AMRAP
25 Dumbbell or Backpack Facing Burpee
25 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Max Rounds of 10 Jumping Jacks + 20 alt High Knees in the time remaining
-rest 3:00 between sets-

Athletes Notes

Demo Videos

Flow

0:00-5:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining

5:00-8:00
Rest

8:00-13:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining

13:00-16:00
Rest

16:00-21:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining

Scaling

3 sets
5 minute AMRAP
20 Dumbbell or Backpack Facing Burpee
20 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
Max Rounds of 10 Jumping Jacks + 20 alt High Knees in the time remaining
-rest 3:00 between sets-