Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Every 3 min for 5 sets: build to a heavy set of 4 overhead squats
Refer to last week's set of 5

Conditioning

15 min alternating EMOM:
10 toes to bars
10 double KBS 24/16 kg
5 sandbag to shoulders AHAP

EVF360

Part A

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Bench Press

Every 2:30min for 5 rounds:
4 bench presses
Build up to a heavy set of 4 for the day

Conditioning

Crossfit Games - Event 10
4 rounds for time:
500m run (1 lap around the block)
10 hang squat cleans 155/105 lbs

Time cap: 20 min

EVF360

Part A

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift + Pulling Strength

Part A1 - Deadlift 5x5, building up to 75% (increase from last week)
Part A2 - Double DB bent over rows 5x10

Conditioning

For max reps:
Tabata row calories
-- rest 1 min
Tabata pushups
-- rest 1 min
Tabata American KBS 24/16 kg
-- rest 1 min
Tabata box jumps over 24/20 in
-- rest 1 min
Tabata plate V-ups

Community WOD (EVF360 & Crossfit)

30 min partner AMRAP**, one partner working at a time except for the run:
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overheads
5 back squats
** at 0:00, 10:00 and 20:00, run 800m

Note: Barbell: 95/65 lbs, DBs: 2x40/25 lbs. If dumbbells are used, both squatting movements are front rack squats.

ROW360

Part A

For time:
7,000m/5,400m

Part B

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Part A - Front squat 5x3 at 75% across 
Part B: Split jerk (from rack) 5x3 at 75% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J

Conditioning

Warm up

3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press & Push Press

Part A - Strict press 5x4 building to a heavy set
Part B - Push press 3x4 building to a heavy set, starting around 70% of your most recent clean & jerk max (9/4/2025)

Conditioning

For time:
20-40-60-80-100 double unders
10-20-30-40-50 Alternating DB snatches 50/35 lbs

Warm-up & skills

2 rounds of:
1min row/ski
10 box step ups
1min row/ski
-- then, 5 min of jump rope drills of choice:
Crossing jump rope / double unders
Double unders
Triple unders

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Working as one set done every 3 min for 5 sets:
Build to a heavy  set of 5 overhead squats. Refer to last week and to Feb 17th

Conditioning

14 min AMRAP ladder**:
1-2-3-4... reps of the following barbell complex:
3 deadlifts + 2 snatches + 1 overhead squat 95/65 lbs 
** after each round, run 200m

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

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift + Pulling Strength

Part A1 - Deadlift 5x5, building up to 70%
Part A2 - Weighted pullups 5x5 (or weighted ring rows)

Conditioning

16 min alternating EMOM:
15/12 cal row
12 single DB box step ups 50/35 lbs, 24/20 in
5 devil presses 50/35 lbs
10 strict hanging knee raises (weight optional)

EVF360

Part A