EVF Performance | Blog

Workout of the day – Saturday August 17th 2024

Community WOD (EVF360 & Crossfit) 25 min AMRAP:200m run (both partners run together)20 pullups (split as desired between partners)2-4-6-8… "rounds of dumbbell DT", 50/35 lbs (switch partner after each full round of DT) 1 round of dumbbell DT: 12 double dumbbell deadlifts, 9 double dumbbell hang power cleans, 6 double…

2024 08 16

Workout of the day – Friday August 16th 2024

By: EVF Performance 0

Warm up 3 Rounds5 Inch Worms5 PVC pass through5 x 50′ Shuttle Run5 Pull-Ups Snatch 3x2 at 82.5%-87.5% of 1RM Snatch3x1 at 87.5%-95% of 1RM SnatchNote: this is peak week, next week will be a deload and we will test a new 1RM for Snatch on 8/30.DO NOT attempt to…

2024 08 15

Workout of the day – Thursday August 15th 2024

By: EVF Performance 0

Warm up 2 rounds:10 banded good mornings10 backwards banded monster walk steps5 frog hops5/leg single leg glute bridges Front Squat 6x3 at 87.5%+Use the heaviest load on each set, which should be around or above 85% Clean and push press 5x1 of clean+push press at 80% of C&J 1RM Conditioning…

2024 08 14

Workout of the day – Wednesday August 14th 2024

By: EVF Performance 0

Warm up 3 rounds:50 jumping jacks5 yoga pushups10 kip swings Pulling strength (10 min) Option A: Tempo weighted pullups - 5x3 - tempo 31X1Option B: Eccentric pullups - 5x3 with 3 sec descent (may jump up from box to bring chin over the pullup bar)Note: Use a lighter weight than…

2024 08 13

Workout of the day – Tuesday August 13th 2024

By: EVF Performance 0

Warm up 3 rounds:10 bird dogs10 supermen10 groiners10 Hollow rocks Banded deadlift 5x5 at 65% of deadlift 1RM - focus on explosiveness of the hip extension once the bar is above the knee.How to set up the band: https://www.youtube.com/watch?v=cmYG-tfNCfk Back Rack Lunges 3x10Note: 5 per leg. No EMOM today, focus…

2024 08 12

Workout of the day – Monday August 12th 2024

By: EVF Performance 0

Warm up 2 rounds:50 jumping jacks10 spiderman steps5 inch worms5 hang power clean and jerks5 Cuban presses with 2.5 or 5# plates in each hand Clean & Jerk 3x2 at 82.5%-87.5% of 1RM C&J3x1 at 87.5%-95% of 1RM C&JNote: this is peak week, next week will be a deload and…

2024 08 11

Workout of the day – Sunday August 11th 2024

By: EVF Performance 0

Warm up Row 500m, then3 rounds of:5 per arm single KB floor presses5 per arm single KB sotts presses10 alternating KB snatches Bench Press 6x3 at 85% Overhead squat 3x2 at 105% of 1RM snatchThe bar is taken from the rack or blocks, same load as last week. Conditioning 12…

2024 08 10

Workout of the day – Saturday August 10th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) "Lazar Dukic", adjusted for partner-styleIn teams of 2, one partner working at a time, for time:4 rounds:30/24 cal row10 bar muscle ups-- then 4 rounds:30/24 cal row15 strict handstand pushups-- then 4 rounds:10 bar muscle ups15 strict handstand pushups Scaling options: replace the bar muscle…

2024 08 09

Workout of the day – Friday August 9th 2024

By: EVF Performance 0

Warm up 3 rounds:5 Cossack squats per leg5 thoracic extensions per arm5 alternating single arm devil presses Snatch 7x1 at 87.5% of 1RM snatchBuild up to the prescribed weight and perform 7 reps Conditioning Every 3 min, for 4 rounds, each round for time:6 power snatches 95/65 lbs12 overhead squats…

2024 08 08

Workout of the day – Thursday August 8th 2024

By: EVF Performance 0

Warm up 400m jog /run, then2 rounds of:10 empty barbell clusters (squat clean into a thruster)5/side empty barbell split stance strict presses (5 with left foot forward, 5 with right foot forward)20 band pull apart with thumbs pointing up Front Squat 6x3 at 85% Push Presses 3x3 at 75% of…

2024 08 07

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Blog

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