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“CFA Anywhere” WOD, November 15, 2024

“CFA Anywhere” – Fri, Nov 15

Warm Up

5:00 Clock
10 Prone Y Raises
5 Inchworms to Hollow
10 Glute Kickbacks (each)
5 Thread the Needles (each)
5 Jumping Split Squats (each)

Athletes Notes

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

4 sets:
8 Tempo Towel Rows or Tempo Banded Bent Over Rows @2121
4 Tempo Bulgarian Split Squats @2121 (each)
-rest 2:00 between sets-

OR

4 sets:
4 Tempo Strict Pull Ups @2121
4 Tempo Bulgarian Split Squats @2121 (each)
-rest 2:00 between sets-

Score = Towel / Band / Strict Pull Up

Athletes Notes

  • 2 options depending on if you want to work on strict pull ups or stick with towel/band only. Only choose 1 of the options above

Demo Videos

  • Today we get to mix our single leg strength and upper pulling together. WOOOHOOO
  • Towel Rows OR Banded Bent Over Row
    • Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 8 total reps
  • OR Strict Pull Up
    • Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 4 total reps
  • Bulgarian Split Squat
    • Tempo Explanation: 2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at the top. That’s 1 rep. Repeat for 4 each leg.

Flow

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)

Scaled

4 sets:
8 Slow Towel Rows
4 Slow Wall Assisted Split Squats (each)
-rest 2:00 between sets-

Mayhem Moms

No Modifications

Bodyweight: Hot Cocoa (Time)

4 Rounds
25 Sit Ups
25 Bodyweight Walking Lunges

Athletes Notes

Workout Strategy and Flow

  • Whew gonna be a burner. Lunges always make my booty sore…anyone else? haha
  • Be aware that this will total to 100 of each movement. We should be mindful of this volume when choosing the style of sit up (rx or scaled) and lunge
  • Sit Ups – smooth is fast here. Aim to stay moving. If needed take a break at 15 and then finish the final 10
  • Bodyweight Walking Lunge – Yes these are “uneven” for each round. If you start every round with the opposite leg it will even out by rep 100. If you don’t…it’s fine. You’ll be fine haha.

Backpack Option

4 Rounds
25 Backpack Sit Up
25 Backpack Stepback Lunges

Scaled

4 rounds
25 Quarter Sit Ups
25 Wall Assisted Step Back Lunges

Mayhem Moms

4 Rounds
25 Quarter Sit Ups
25 Bodyweight Split Squat

Minimal Metcon
Minimal: Strength (4 Rounds for reps)

4 sets:
8 Tempo Double Dumbbell Bent Over Rows @2121
4 Tempo Double Dumbbell Bulgarian Split Squats @2121 (each)
-rest 2:00 between sets-

OR

4 sets:
4 Tempo Strict Pull Ups @2121
4 Tempo Double Dumbbell Bulgarian Split Squats @2121 (each)
-rest 2:00 between sets-

Athletes Notes

  • 2 Options depending on if you want to work on strict pull ups or stick with dumbbells only. Only choose 1 of the options above

Demo Videos

  • Today we get to mix our single leg strength and upper pulling together. WOOOHOOO
  • Double Dumbbell Bent Over Row
    • Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 8 total reps
  • Strict Pull Up
    • Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 4 total reps
  • Double Dumbbell Bulgarian Split Squats
    • Tempo Explanation: 2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at the top. That’s 1 rep. Repeat for 4 each leg.

Flow

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-
8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)
-rest 2:00-

Mayhem Moms

No Modifications, switch to bodyweight if needed

Minimal: Hot Cocoa (Time)

4 Rounds
25 Sit Ups
25 Single Dumbbell Walking Lunges (50/35)

Athletes Notes

Workout Strategy and Flow

  • Whew gonna be a burner. Lunges always make my booty sore…anyone else? haha
  • Be aware that this will total to 100 of each movement. We should be mindful of this volume when choosing the style of sit up (rx or scaled) and the dumbbell weight
  • Sit Ups – smooth is fast here. Aim to stay moving. If needed take a break at 15 and then finish the final 10
  • Single Dumbbell Walking Lunge – single dumbbell can be held anyway you feel comfortable. Yes these are “uneven” for each round. If you start every round with the opposite leg it will even out by rep 100. If you don’t…it’s fine. You’ll be fine haha.

Mayhem Moms

4 Rounds
25 Quarter Sit Ups
25 Single Dumbbell Walking Lunge – complete as wall assisted step back lunges if more balance is needed