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“CFA Anywhere” WOD, May 25, 2024

“CFA Anywhere” – Sat, May 25

Warm Up

5:00 Clock
20 Jumping Jacks
10 second Toe Touch Stretch
5 Glute Bridges with 10 second Pause at top after last rep
5 Sit Ups
5 Pike Shrugs OR 3 Single Dumbbell Push Press (each)
3 Dumbbell Hang Power Clean (each) (Minimal Only)

Athletes Notes

Bodyweight Metcon
Bodyweight: “I must not fear” (3 Rounds for reps)

4 Rounds:
6 Pike Push Ups or Strict Handstand Push Ups
12 Sit Ups

-rest 2 minutes-

4 Rounds:
12 Glute Bridges
12 Alternating Leg V-Ups

-rest 2 minutes-

4 Rounds:
12 Jumping Lunges (L+R=1)
12 V-Ups

Athletes Notes

Workout Strategy and Flow

  • I am excited to present you guys this workout today. Let’s GO!!!
  • The hardest core variation is last. While these are lower rep counts, the volume will catch up. So just be mentally prepared for the core burn.

Demo Videos

FLOW
6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups

-rest 2 minutes-

12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups

-rest 2 minutes-

12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups

Substitution

Scaled

4 Rounds:
12 Pike Shrugs OR 6 Cat Cow
12 Quarter Sit Ups

-rest 2 minutes-

4 Rounds:
12 Glute Bridges
12 Seated Toe Taps

-rest 2 minutes-

4 Rounds:
12 Wall Assisted Split Squats (each)
12 Quarter Sit Ups

Mayhem Moms

4 Rounds
6 Pike Push Up OR 12 Pike Shrugs
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning

-rest 2 minutes-

4 Rounds:
12 Glute Bridges
12 Modified Alternating Leg V Ups

-rest 2 minutes

4 Rounds:
12 Bodyweight Split Squat (each)
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning

Minimal Metcon
Minimal: “I must not fear” (3 Rounds for reps)

4 Rounds
6 Single Dumbbell Push Press (left) (50/35)
6 Single Dumbbell Push Press (right) (50/35)
12 Sit Ups

-rest 2 minutes-

4 Rounds:
6 Dumbbell Hang Power Clean (left) (50/35)
6 Dumbbell Hang Power Clean (right) (50/35)
12 Alternating Leg V-Ups

-rest 2 minutes

4 Rounds:
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
12 V-Ups

Athletes Notes

Workout Strategy and Flow

  • I am excited to present you guys this workout today. Let’s GO!!!
  • You will notice we have single arm movements for part 1 and 2 where you have to complete all reps on 1 side before moving on to the other. You then will see that in part 3, we will switch to alternating every rep.
  • The workout will progress us through each part of the dumbbell hang clean and jerk ….then finishing with the full movement.
  • The hardest core variation is last. While these are lower rep counts, the volume will catch up. So just be mentally prepared for the core burn.

Demo Videos

FLOW
6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups

-rest 2 minutes-

6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups

-rest 2 minutes-

12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups

Mayhem Moms

4 Rounds
6 Single Dumbbell Push Press (left) modify to strict press if needed
6 Single Dumbbell Push Press (right) modify to strict press if needed
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning

-rest 2 minutes-

4 Rounds:
6 Single Dumbbell Hang Power Clean (left)
6 Single Dumbbell Hang Power Clean (right)
12 Modified Alternating Leg V Ups

-rest 2 minutes

4 Rounds:
12 Dumbbell Hang Power Clean and Jerk – modify jerks to strict press if needed
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning