** DELOAD WEEK **

Warm up

3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups

Endurance

** DELOAD WEEK **

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang

Front Squat

Every 3 min for 6 rounds, for weight and quality:
5 front squats at ~60% of 1RM (or 75% of your 10RM from week 1)
20 alternating double KB front rack march steps

Conditioning

Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Warm up

3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row

Part A
3 rounds of:
50 ft. per side single KB suitcase carry
8 barbell ab rollouts
Part B - Deficit deadlift
4x3 with 2 inches deficit
Start at around 75% and build to a challenging set.

Conditioning

For time, 21-15-9 reps of:
Alternating DB snatches 50/35 lbs
Box jumps over 24/20 in
Burpees

Time cap: 11 min

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, chipper style:
300 double unders
200 hang clean and jerks [BB: 95/65 lbs, DBs: 2x35/25 lbs]
1,000m plate run 25/15 lbs  [together, one plate to share]
50 deadlifts [BB: 225/155 lbs, KBs: 2x32/24kg]

Time cap: 30 min

Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

In 18 min, find a heavy set of 10 back squats

Conditioning

2 rounds for time of:
250m/200m row
12 back squats 95/65 lbs
250m/200m row
9 front squats 95/65 lbs
250m/200m row
6 overhead squats 95/65 lbs

Time cap: 12 min

EVF360

Part A

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

In 15 min, find a new 6 touch-and-go (TnG) snatches max

Conditioning

For time, 21-15-9 reps of:
Burpees over bar
Power snatches 95/65 lbs
Toes to bars

Time cap: 15 min

EVF360

Part A

Warm up

2 rounds:
200m run
50 ft. lunges with twists
50 ft. duck walk
50 ft. high knees
50 ft. butt kicks
50 ft. burpee broad jumps

Endurance

Part A - 1 mile time trial
1 mile =3 laps around the block + the corner of 86th St and back
Compare to Sunday Sept. 15th, 2024

Part B
4 rounds of 4 min AMRAP, 2 min rest between:
30 double unders
20 reps of DB movement 50/35 lb
10 pushups

Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Every 4 min for 4 rounds
1 set of front squat for max reps at XX% of front squat 1RM - see note.
 

Note:
Set 1 at 85% - goal 3-5+
Set 2 at 80% - goal 5-8+
Set 3 at 75% - goal 7-10+
Set 4 at 70% - goal 12+

In absence of 1RM, you may use 115%-100%-95%-90% of your 10RM tested in week 1, respectively
Each set should be near or at failure.

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Pressing Strength

Take 15 min to find a push press 1RM

Conditioning

12 rounds for time:
2 double DB devil presses 50/35 lbs
4 double DB overhead lunges 50/35 lbs
6 double DB push presses 50/35

Time cap: 20 min