“CFA Anywhere” WOD, November 19, 2024

For Time:
200m Run
4 Single Arm X-Jump no jump (each, not alternating)
400m Run
8 Single Arm X-Jump no jump (each, not alternating)
600m Run
12 Single Arm X-Jump no jump (each, not alternating)
800m Run
16 Single Arm X-Jump no jump (each, not alternating)

Time Cap: 18 Minutes

**RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
1000m Run
20 Single Arm X-Jump no jump (each, not alternating)
New Time Cap 22 Minutes

Athletes Notes

Scoring

• To make the score board make sense for people who do the RX+ Option and people who don’t we will have 2 scores
  • Set 1 Score = time it took you to complete part 1
  • Set 2 Score = TOTAL time including RX+ Option (if you didn’t do the RX+ Option then you can leave set 2 blank)
• Scores on leaderboard will reflect how quickly people did the first part so that everyone can compare their part 1 scores even if they don’t do part 2.

Workout Strategy and Flow

• LET’S GOOOO. This is gonna be fun!!! We have a bit of a spin to the workout as well, so listen up if you think you can do it.

FLOW
200m Run, 4 Single Arm X-Jump, no jump (left), 4 Single Arm X-Jump, no jump (right)
400m Run, 8 Single Arm X-Jump, no jump (left), 8 Single Arm X-Jump, no jump (right)
600m Run, 12 Single Arm X-Jump, no jump (left), 12 Single Arm X-Jump, no jump (right)
800m Run, 16 Single Arm X-Jump, no jump (left), 16 Single Arm X-Jump, no jump (right)…..

• IF you finish the round of 16 x-jumps between 16:01 and 18:00 – then you are done with the workout once you have done your final 16th X-jump no jump on the right arm.
• IF you finish the round of 16 x-jumps by 16:00 or less – you should continue with one more round of a 1000m Run, 20 Single Arm X-Jump, no jump (left), and 20 Single Arm X-Jump, no jump (right) with a new time cap of 22 minutes.
• This is gonna be a challenge. ENJOY IT. FIGHT FOR IT. GET AFTER IT.
• Runs: these get progressively longer so pace yourself accordingly from the get-go.
• Single Arm X-Jump No Jump : these have to be completed ALL on one side, then all on the other. Remember that these are hinging NOT squatting so just be aware!

Substitution

• Run Sub options:
  • Run for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
  • or High Knees to Jumping Jacks for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
  • or if you have access to a machine you can use our Mayhem Scaling and Substitution Document

Scaled

For Time:
1 minute of Standing Marches
8 Object Alternating Hang Snatch
2 minutes of Standing Marches
16 Object Alternating Hang Snatch
3 minutes of Standing Marches
24 Object Alternating Hang Snatch
4 minutes of Standing Marches
32 Object Alternating Hang Snatch

Time Cap: 18 Minutes

RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
5 minutes of Standing Marches
40 Object Alternating Hang Snatch
New Time Cap 22 Minutes

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