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

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired, working through it "chipper-stype":
100/80 cal row
100 box jumps 24/20 in
100 burpees to target 6 in
100 handstand pushups
100 thrusters [BB: 75/55 lbs, DBs: 2x35/20 lbs]
100 alternating DB snatches 50/35 lbs

Time cap: 35 min

ROW360

Part A

2 rounds for total time:
3,500m/2,800m
-- rest 1 min

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 building to a heavy set.
Part B: Split jerk (from rack) 5x3, technical focus on footwork/timing.

Conditioning

For time, 21-15-9 reps of:
Pullups
Toes to bars
Calorie row

Time cap: 10 min

EVF360

Part A

Warm up

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

Strict Press & Push Press

Part A - Strict press 5x5 building to a heavy set
Part B - Push press 3x5 @ 65-70% of clean & jerk 1RM

Conditioning

4 rounds for time:
10 box jumps 24/20 in
15 sumo deadlift high pulls 75/55 lbs
200m run

Time cap: 14 min

EVF360

Part A

Warm-up & Gymnastics skills

2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, 9 min alternating EMOM:
10 elevated feet or weighted ring rows
15-20 lying hollow banded PVC pull down
10 pushups with hands on DBs

Endurance

25 min AMRAP:
5 muscle ups
10 hang power cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]
15 burpees
20 deadlifts [BB: 135/95 lbs, DBs: 2x50/35 lbs]
400m run