EVF GAMES 2021

Event 1 (A & B)

Warm up

2 rounds

10 alternating lunges with torso twist

150m row

10 double dumbbell push presses

150m row

5 empty barbell clusters

RX

Part A

5 rounds for max reps:

3 min AMReps:

15 box jumps over 24/20 in

10 front squats 115/75 lbs

Max push presses in the remaining time 115/75 lbs

— Rest 3 min between each round

Rest 6min before part B

Part B

Accumulate as much time of handstand hold as possible in 3min

This workout has 2 scores: Rounds and reps in part A, and seconds accumulated in part B

Scaled

Part A

5 rounds for max reps:

3 min AMReps:

15 box steps over 24/20 in

10 front squats 95/65 lbs

Max push presses in the remaining time 95/65 lbs

— Rest 3 min between each round

Rest 6min before part B

Part B

Accumulate as much time of plank hold as possible in 3min

This workout has 2 scores: Rounds and reps in part A, and seconds accumulated in part B. Scaled version of the workout are ranked below any Rx score

EVF360

Indoor

Part A

20 min AMRAP:

50 double unders / single unders

15 burpees to plate

10 plate thrusters

5 jumping lunges per leg, holding plate at chest (10 total)

— Rest 30 secs before starting a new round

Part B

3 rounds for completion:

10/arm single arm dumbbell overhead squats

10/arm single dumbbell Z-press

10/leg single leg weighted glute bridges

20 bicycle crunches

Outdoor

Part A

20 min AMRAP:

50 double unders / single unders

15 burpees over the dumbbell

10 single dumbbell thrusters (one hand on each bell)

5 jumping lunges per leg, holding the dumbbell one hand on each bell at chest (10 total)

— Rest 30 secs before starting a new round

Part B

3 rounds for completion:

10/arm single arm dumbbell overhead squats

10/arm single dumbbell Z-press

10/leg single leg weighted glute bridges

20 bicycle crunches