Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Paused bench press 5x5 with 1 sec pause at the bottom
Note: No bouncing, add load from last week and build to a challenging set for the day
Conditioning
"The 2007 Hopper" - Crossfit games 2026
For time:
1,000m row
-- Then, 5 rounds of:
25 pull-ups
7 push jerks 135/95 lbs
Time cap: 18 min
Scaling: This workout includes high volume of pullups. If you have not trained your pulling endurance much recently, scale to 15 pullups. Each round should be done in 3-4 sets of pullups.
EVF360
Part A
20 min to perform 4-5 sets of:
5 DB paused bench presses with 1 sec pause at the bottom
10 per side single arm DB bent over row
20 banded triceps pull downs - light band, as fast as possible
15 sec per side Copenhagen plank
Part B
"The 2007 Hopper" - Crossfit games 2026
For time:
1,000m row
-- Then, 5 rounds of:
25 pull-ups
7 double DB push jerks 50/35 lbs
Time cap: 18 min
Scaling: This workout includes high volume of pullups. If you have not trained your pulling endurance much recently, scale to 15 pullups. Each round should be done in 3-4 sets of pullups.