“CFA Anywhere” WOD, May 29, 2024

Every 2:30 Minutes x 3 sets:
6 Alternating Dumbbell Turkish Get Ups

Athletes Notes

Demo Video

Dumbbell Turkish Get Up

• Benefits of the Turkish Get Up:
  • Unilateral movement where we can correct muscle imbalances
  • Building shoulder strength
  • Working on shoulder stability
  • Strengthening your core

Flow

*Take your time here!!!

0:00 – 2:30 6 Alternating Dumbbell Turkish Get Ups, rest in time remaining

2:30 – 5:00 Repeat for set 2

5:30 – 7:30 Repeat for set 3

Mayhem Moms

Every 2 Minutes x 3 sets
6 Alternating Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + knee side plank leg lift is 1 rep)

For Time:
40 Burpee Broad Jump (4ft/3ft)
200ft Dumbbell Farmers Carry (2×50/35)
200ft Single Dumbbell Walking Lunges (50/35)
200ft Bear Crawl (or 100ft Handstand Walk)

**see flow for what to do if you don’t have 25ft of space to go back and forth.

Time Cap: 15:00

Athletes Notes

Workout Strategy and Flow

• We have a chipper today, meaning you HAVE to complete all of movement 1, before you can move onto movement 2, then all of movement 2 before you can move on to movement 3…and so on.
• This will be grunt work and a sweat sesh. Just put your head down and work!!!
• Burpee Broad Jump – focus on steady movement. To mentally help you overcome these 40, I would say do 10 at a time, taking a quick break before getting started on the next 10. You don’t have to jump high, rather jump far. For RX we are looking for a 4ft jump for men and a 3ft jump for women. If you need to scale distance, that works too!
• FOR ALL 200FT SECTIONS – PERFORM THESE AS DOWN 25FT AND BACK 25FT FOR A TOTAL OF 200F
  • Double Dumbbell Farmer’s Carry – for the weight you choose, you should be able to do at least 50ft unbroken at a time.
  • Single Dumbbell Walking Lunge – you may hold the dumbbell however you’d like! We would recommend doing 50ft unbroken and shaking it out. Be cautious of trying to do a bigger chunk at once and then falling a part. We want to stay steady moving with quick breaks instead of moving too fast and then having to take much longer breaks.
  • Bear Crawl OR Handstand Walk – by this point you will be so close to the ending but your arms and legs will be tired. Aim to push through to the finish, still maintaining 50ft unbroken for bear crawls or 25ft unbroken for handstand walk.

Substitution

• If you don’t have space to do a Burpee Broad Jump, you can do a Burpee Tuck Jump.
• If you don’t have space to do Farmers Carry, you can do 20 seconds of Double Dumbbell Farmer’s Carry Marches for every 25ft.
• If you don’t have space to do a walking lunge, you can do 8 lunges in place for every 25ft.
• If you don’t have space to do the bear crawl, you can do 6 Bear Crawl Alternating Shoulder Taps (L+R=1) for every 25ft.

Mayhem Moms

For Time:
40 Modified Burpee
200ft Double Dumbbell Farmer’s Carry (see substitution above if you need to perform as holds)
32 Dumbbell Split Lunge (each leg)
200ft Bear Crawl Or 48 Bear Crawl Alternating Shoulder Taps (L+R=1)

1:30 Elbow to the Floor Stretch (R/L)
1:30 Toe Touch Stretch

Athletes Notes

• Elbow to the Floor Stretch
• Toe Touch Stretch