“CFA Anywhere” WOD, May 4, 2026

*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

AMRAP 5:00
10 Box Step Up
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
10 Glute Bridge
10 Air Squat with Rise
3 Around the Worlds (each direction)

Athletes Notes

• Box Step Up
• Banded Strict Press
• Crush Grip Dumbbell Strict Press
• Glute Bridges
• Air Squat with Rise
• PVC Around the Worlds

For Time

25 Thrusters (2×50/35 or Backpack)
50 Box Jump/Step Down (24/20) or alt Jumping Lunges
25 Thrusters

-rest 5 min-

25 Power Cleans (2×50/35 or Backpack)
50 Box Jump/Step Down or Broad Jumps (3ft)
25 Power Cleans

Athletes Notes

Demo Videos

• Dumbbell Thruster
• Backpack Thruster
• Dumbbell Power Clean
• Backpack Power Clean and Jerk – no jerk
• Box Jump
• Jumping Lunge
• Broad Jump

Flow

25 Thrusters
50 Box Jumps
25 Thrusters

-rest 5:00-

25 Power Cleans
50 Box Jumps
25 Power Cleans

Scaling

For Time

25 Thrusters (2×35/20 or Backpack)
50 Box Jump/Step Down (20/16) or alt Jumping Lunges
25 Thrusters

-rest 5 min-

25 Power Cleans (2×35/20 or Backpack)
50 Box Jump/Step Down or Broad Jumps (3ft)
25 Power Cleans