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“CFA Anywhere” WOD, November 2, 2024

“CFA Anywhere” – Sat, Nov 2

Short Warm Up

2 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of Butt Kicks

Athletes Notes

Extended Warm Up and Accessory (Checkmark)

AMRAP 6 Minutes
12 Tibialis Raises
10 Hollow Rocks
8 Adductor Rock Backs (Each)
6 Pause ATG Split Squats* (each) (2 second pause)
4 Broad Jump + Vertical Jump

Athletes Notes

Bodyweight + Minimal: Spooky Scary Skeletons (3 Rounds for reps)

3 Sets:
50 Sit Ups
20 Burpee Box Jump Overs (24″/20″)
-rest 2:00 between sets-

Time Cap per set: 5 Minutes

Athletes Notes

IMPORTANT

Time Cap per set is 5 Minutes so you need to select a box height and sit up progression that allows you to complete each set in 5 minutes or less.

Workout Strategy and Flow

  • We are at the end of our deload week and jumping back into some volume here! Gonna be a fun Saturday.
  • This is going to be a mental grind of a workout. You must complete all 50 reps of sit ups before moving onto the chunk of burpee box jump overs.
  • This is a 3 set workout, so be aware of the volume in each movement (150 sit ups, 60 Burpee Box Jump Overs).
  • Do NOT cut your rest short.
  • Sit Ups: due to the volume across the entire workout, it may be ideal to go in with a plan for when to take breaks. Perhaps your skill level allows 2 quick sets of 25. Or maybe you need to complete as 20-20-10.
  • Burpee Box Jump Over: it is so important that you don’t come out too hot here. We need to have a very sustainable pace across the burpee box jump overs. Not only a pace that will sustain us across the 20 reps, but across all 60. We don’t want to go crazy in set 1 and then fall off in sets 2 and 3. The best goal is to stay moving. Lay down, stand up, jump up, step down…repeat.

Substitution

  • If you don’t have access to a box, you can complete these as Burpee Jumping Lunges (burpee + left leg lunge + right leg lunge).
  • If you do have access to a box, but don’t feel comfortable jumping…first lower the box height…if still not comfortable then scale to Burpee Box Step Over

Scaled

3 Sets:
50 Quarter Sit Ups
20 Elevated Up Down with Jump
20 Step Up to Surface
-rest 2:00 between sets-

Mayhem Moms

3 Sets:
50 Quarter Sit Ups OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
20 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
-rest 2:00 between sets-