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Warm up 2-3 rounds:10 alternating bird dogs10 hollow rocks10 alternating cossack squats5 barbell kang squats5 per side single KB suitcase deadlifts Deadlift 4x4 at 90% of your 4RM from week 1 (9/13), or 77.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.…

2024 10 03

Workout of the day – Thursday October 3rd

By: EVF Performance 0

Warm up 2 rounds10 band passthroughs10 band overhead squats10 banded good mornings5/arm windmills (KB or DB)100 ft bear crawl Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk4 at 70%, 4 at 72.5%, 3 at 65%, 3 at 75%Split jerk4 at 72.5%, 4 at 75%,…

2024 10 02

Workout of the day – Wednesday October 2nd

By: EVF Performance 0

Warm up 2 rounds:5 supermen5 pronated snow angels5 plank to downward dog30 sec hollow hold Gymnastics skills and strength in 12 min, perform up to 3 rounds of:5 seconds active hang immediately into 5 scap pullups (scale up to 5 chin over bar pullups) immediately into 5 sec active hang10…

2024 10 01

Workout of the day – Tuesday October 1st

By: EVF Performance 0

Warm up 8 min alternating EMOM:20 spiderman steps15/side KB suitcase deadlift20 single leg glute bridges (10/side) Back squat 5x5 at 80-85%Use your most recent 1RM. If you don't know it and tested last week, you can use your 10RM from week 1 and add 10-15% to this weight as today's…

2024 09 30

Workout of the day – Monday September 30th

By: EVF Performance 0

Warm up One time through:10 reverse angels10 banded pass-through10 jumping good mornings10 burpeesthen empty barbell snatch warm up with your coach Olympic lifting Hang snatch and snatch waves5 hang squat snatches at 65%4 below the knee hang squat snatches at 70%3 squat snatches at 75%-- Add 5% and repeat the…

2024 09 29

Workout of the day – Sunday September 29th

By: EVF Performance 0

Warm up 5 min AMRAP:6 ring rows / pullups6 yoga pushups6 air squats Bodybuildling upper body strength 5 supersets:A1. 5 per side commando pull-upsA2. 16 seated alternating dumbbell preacher curls (8/arm) Note: focus on keeping your hips perpendicular to the pull-up bar - fight the rotation Conditioning 15 min alternating…

2024 09 28

Workout of the day – Saturday September 28th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time:Buy-in: 3 rounds of10 synchro burpee pullups10 sandbag to shoulders10 box get overs 48/40 inThen:5,000m/4,000m row, switching every 250m with partner, while the other partner is holding a plankTime cap: 30 min Olympic lifting Part ASnatch balance4x3Part BPower snatch2 at 75%, 2 at 75%,…

2024 09 27

Workout of the day – Friday September 27th

By: EVF Performance 0

Warm up 2 rounds:5 cat cows5 per side staggered stance KB goblet hold good mornings5 per side bent over single KB row10 jumping lunges Deadlift 4x4 at 90% of your 4RM from week 1 (9/13), or 77.5% of your most recent deadlift 1RM, whichever is calculated number is higher if…

2024 09 26

Workout of the day – Thursday September 26th

By: EVF Performance 0

Warm up 6 min alternating EMOM:15 empty barbell push presses10/8 cal ski10 wall facing squats Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk4 at 70%, 4 at 72.5%, 3 at 75%, 3 at 75%Split jerk4 at 72.5%, 4 at 75%, 3 at 77.5% Conditioning…

2024 09 25

Workout of the day – Wednesday September 25th

By: EVF Performance 0

Warm up 4 rounds of:50 ft. bear crawl10 no pushup burpess3 Rounds:5 kipping swings transitions with 3 sec pause in hollow to 3 sec pause in arch5-10 bent over Y-Raises with or without weight Gymnastics skills and strength 12 min alternating EMOM8-10 banded hollow lat pull-down10 tricep dips on bench…

2024 09 24

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter