“CFA Anywhere” WOD, September 25, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps

Athletes Notes

• No Jump Rope Jump
• Wrist Stretches
• Inchworm to Push Up
• Heel Taps (aka Glute Bridge Reach)
• Air Squats
• Plank Shoulder Taps

3 sets

4 Burpee Box Jump Over (24/20) or Burpee Broad Jump
16 alt DB Snatch (50/35) or Backpack Ground to Overhead
4 Burpee Box Jump Over (24/20) or Burpee Broad Jump

-rest 2:00-

3 Burpee Box Jump Over (24/20) or Burpee Broad Jump
12 alt DB Snatch (50/35) or Backpack Ground to Overhead
3 Burpee Box Jump Over (24/20) or Burpee Broad Jump

-rest 1:30-

2 Burpee Box Jump Over (24/20) or Burpee Broad Jump
10 alt DB Snatch (50/35) or Backpack Ground to Overhead
2 Burpee Box Jump Over (24/20) or Burpee Broad Jump

-rest 1:00 b/t sets-

Athletes Notes

Demo Videos

• Box Jump Over
• Burpee Broad Jump
• Dumbbell Snatch
• Backpack Ground to Overhead

Workout Flow

4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over

-rest 1:00-

4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over

-rest 1:00-

4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over

Scaling

3 sets

4 Burpee Box Step Over (24/20) or Burpee Tuck Jump
16 alt DB Snatch (35/20) or Backpack Ground to Overhead
4 Burpee Box Step Over (24/20) or Burpee Tuck Jump

-rest 2:00-

3 Burpee Box Step Over (24/20) or Burpee Tuck Jump
12 alt DB Snatch (35/20) or Backpack Ground to Overhead
3 Burpee Box Step Over (24/20) or Burpee Tuck Jump

-rest 1:30-

2 Burpee Box Step Over (24/20) or Burpee Tuck Jump
10 alt DB Snatch (35/20) or Backpack Ground to Overhead
2 Burpee Box Step Over (24/20) or Burpee Tuck Jump

-rest 1:00 b/t sets-