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“CFA Anywhere” WOD, November 1, 2024

“CFA Anywhere” – Fri, Nov 1

Warm Up

3 rounds:
20 Line Hops or Single Unders
10 Cat Cows
20 second Hollow Hold or Boat Hold

Athletes Notes

Bodyweight + Minimal: Strength (Checkmark)

3 sets:
10 Slow Reverse Snow Angels
10 Supermans
20 second Copenhagen Hold (left)
20 second Copenhagen Hold (right)
-rest 1:30 between sets-

Athletes Notes

Demo Videos

Flow

10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)
-rest 1:30-
10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)
-rest 1:30-
10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)

Scaled

3 sets:
10 Reverse Snow Angels
10 Supermans
20 second Side Plank (left)
20 second Side Plank (right)
-rest 1:30 between sets-

Mayhem Moms

3 sets:
10 Shoulder Swimmers
10 Alternating Birddog
20 second Copenhagen Plank (left)
20 second Copenhagen Plank (right)
-rest 1:30 between sets-

*scale to Half Copenhagen Plank if needed. If still unable to do then scale to Side Plank

Bodyweight: Thriller (Checkmark)

EMOM 10 Minutes
Minute 1: 60 Forward and Backward Line Hops
Minute 2: 12 Towel Rows or Banded Bent Over Rows or 6 Chin Ups

Athletes Notes

Workout Strategy and Flow

  • This is gonna start to get grippy. So be prepared for that!!!
  • Forward and Backward Line Hops – this may be a challenge if you aren’t used to this direction of line hops.
  • Towel Rows OR Banded Bent Over Row OR Chin Ups
  • We have no rest minute, so the only rest we get is the built in rest within the minute. Move steady and with purpose each minute and soak up that rest.

FLOW

0:00 – 1:00: 60 Forward/Backward Line Hops
1:00 – 2:00: 12 Towel Rows
2:00 – 3:00: 60 Forward/Backward Line Hops
3:00 – 4:00: 12 Towel Rows
4:00 – 5:00: 60 Forward/Backward Line Hops
5:00 – 6:00: 12 Towel Rows
6:00 – 7:00: 60 Forward/Backward Line Hops
7:00 – 8:00: 12 Towel Rows
8:00 – 9:00: 60 Forward/Backward Line Hops
9:00 – 10:00: 12 Towel Rows

M30 Scaled

EMOM 10 Minutes
Minute 1: 60 Object Toe Taps
Minute 2: 12 Towel Rows OR Banded Bent Over Row

Mayhem Moms

EMOM 10 Minutes
Minute 1: 60 Slow and Controlled Line Hops
Minute 2: 12 Towel Rows OR Banded Bent Over Row

Minimal: Thriller (Checkmark)

EMOM 10 Minutes
Minute 1: 60 Double Unders
Minute 2: 12 Supinated Dumbbell Bent Over Row (2×50/35)

Athletes Notes

Workout Strategy and Flow

  • This is gonna start to get grippy. So be prepared for that!!!
  • Double Unders – this is a good emom to practice Double Unders. But if you trip more than 2 times in the minute, switch to single unders
  • Double Dumbbell Supinated Bent Over Rows – remember this means our palms are facing us and we will feel this a bit more in our biceps.
  • We have no rest minute, so the only rest we get is the built in rest within the minute. Move steady and with purpose each minute and soak up that rest.

FLOW

0:00 – 1:00: 60 Double Unders
1:00 – 2:00: 12 Supinated Dumbbell Bent Over Row
2:00 – 3:00: 60 Double Unders
3:00 – 4:00: 12 Supinated Dumbbell Bent Over Row
4:00 – 5:00: 60 Double Unders
5:00 – 6:00: 12 Supinated Dumbbell Bent Over Row
6:00 – 7:00: 60 Double Unders
7:00 – 8:00: 12 Supinated Dumbbell Bent Over Row
8:00 – 9:00: 60 Double Unders
9:00 – 10:00: 12 Supinated Dumbbell Bent Over Row

Substitution

Mayhem Moms

EMOM 10 Minutes
Minute 1: 60 Slow and Controlled Line Hops
Minute 2: 12 Double Dumbbell Supinated Bent Over Rows

Bonus Stretching

:30 Wrist Stretches
:30 Leaning Child’s Pose
:30 Calf Stretch (left)
:30 Calf Stretch (right)

Athletes Notes