“CFA Anywhere” WOD, November 22, 2024

3 sets:
6 Tempo Single Arm Towel or Single Arm Banded Rows @2121 (each)
30 second Wall Sit
-rest 1:30 between sets-

*Use Wall Sit as warm up for metcon

Score = emoji

Athletes Notes

• Upper Pulling Strength is another focus areas of this cycle. You can expect to see variations of different styles of pulling with pauses and tempo 🙂

Demo Videos

• Single Arm Towel Row OR Single Arm Banded Row – seated or standing
  • Tempo is 2 seconds up, 1 second pause, 2 seconds down, 1 second pause at bottom before next rep
• Wall Sit – good opportunity to warm up the legs before the metcon

Flow

6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit

Scaled

3 sets:
12 Slow Towel Rows
30 second 45 Degree Wall Sit
-rest 1:30 between sets-

Mayhem Moms

No modification

AMRAP 12 Minutes
24 Air Squats
24 Sit Ups
24 Box Jumps (24”/20”)

Athletes Notes

Workout Strategy and Flow

• This is a 12 minute AMRAP, meaning you have 12 minutes to complete as many rounds and reps as possible!!
• Let’s be cautious of the pace that we come out at. Our legs are definitely going to start feeling this one, so be smart at the start and speed it up towards the final 2-3 minutes.
• Air Squats – should be able to complete as sets of 14 and 10 reps with 2-4 second rest between sets.
• Sit Ups – smooth is fast here. We don’t have to come out crazy, but it should allow for you to stay moving through all of the reps.
• Box Jump – be very cautious of the box height. Your legs are going to start feeling heavy and I want you to be VERY confident that you can make every jump on that box without hitting your shin.

Substitution

• If no box, complete as Tuck Jump and if you cannot jump due to injury then complete as Modified Tuck Jump

Backpack Option

AMRAP 12 Minutes
24 Backpack Back Squat
24 Backpack Sit Up
24 Backpack Chair Step Ups

Scaled

AMRAP 12 Minutes
24 Squat to Chair
24 Quarter Sit Ups
24 Step Up to Surface

Mayhem Moms

AMRAP 12 Minutes
24 Air Squats
24 Quarter Sit Ups
24 Modified Tuck Jump