WEEK OF 11.9.26
***This Saturday is our Hyrox Sim. Last chance to register is Monday. Register here:
***Sunday HYROX class is at 8:30am.
***Kids CrossFit begin this week!
Deadline to register is Monday. Register here:
***Check out the Explode Merch website:
This week we will continue our BODYBUILDING phase with an emphasis on muscular development, controlled movements and maintaining the strength we have built throughout the year.
As we move through this phase, remember that the goal is not simply to lift heavier weights, but to improve the quality of our movement, strengthen connective tissue and develop a foundation for future training cycles.
Our Metcons this week will challenge a variety of energy systems, with shorter high-intensity efforts, moderate conditioning pieces and longer aerobic workouts.
CONSISTENCY remains the most important part of any successful training program. Train hard, train smart and remember that long-term progress will always be more important than any single workout.
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MONDAY 11.9.26 “UP IN SMOKE”
BODYBUILDING:
3 Sets:
10-12 Incline DB Bench Press
12-15 Single Arm DB Rows (Each Arm)
Controlled tempo with 60 seconds rest between sets.
METCON:
5 Rounds For Time:
15/12 Cal Ski Erg
15 DB Hang Clean 50/35
15 DB Bench Press 50/35
(18 Minute Cap)
TUESDAY 11.10.26 “SNATCH ATTACK”
OLYMPIC LIFTING:
Squat Snatch
Every 2 Minutes for 12 Minutes:
2 Squat Snatches
Build to a challenging weight while maintaining technique.
METCON:
Every 4 Minutes for 16 Minutes:
3 Ring Muscle Ups (5 Strict Pull Ups)
5 Snatch…155/105
7 Overhead Squats 155/105
9 Lateral Burpee Over Bar
Score: Slowest Round
WEDNESDAY 11.11.26 “ROAD WARRIOR”
BODYBUILDING:
3 Sets:
12 DB Front Squat
12-15 DB Step Ups (Each Leg)
Moderate weight, controlled repetitions.
METCON:
3 Rounds of:
9min AMRAP of:
25 S Arm DB Thrusters 50/35
25cal Row
25 S DB Box Step Ups 50/35 24/20”
25cal Ski
25cal Run (400m outside)
25 Burpee Bar Touch
1min Rest
For Total Reps
THURSDAY 11.12.26 “HEAVY METAL”
OLYMPIC LIFTING
6 x 1 CnJ Complex of:
2 Power Cleans + 1 Split Jerk
Build in weight across all 6 sets.
METCON:
5 Rounds For Time:
6 Deadlifts 275/185
12 Strict HSPU (sub- Hand Release Push Ups)
15/12 Cal Assault Bike
(20 Minute Cap)
FRIDAY 11.13.26 “THE 13TH”
BODYBUILDING
3 Sets:
10-12 Shoulder Press
12 Strict Pull Ups
Focus on full range of motion and controlled tempo.
METCON:
13 Minute AMRAP:
13 Wall Balls 20/14
13 Toes to Bar
13 Cal Row
39 Double Unders
Score: Rounds + Reps
SATURDAY 11.14.26 HYROX SIM
***No Classes
***Open Gym after 1pm
SUNDAY 11.15.26 “ROX SOLID”
HYROX – 8:30AM
“ROX SOLID”
Every 9 Minutes for 45 Minutes:
Round 1:
800m Run
1000m Ski Erg
Round 2:
800m Run
50m Sled Push 225/180
Round 3:
800m Run
50m Sled Drag 270/225
Round 4:
800m Run
1000m Row
Round 5:
800m Run
70 Wall Balls 20/14
Score: Slowest Round
Rest for the remainder of each 9-minute interval.
100m Farmers Carry 53/35
1000m Run
80m Burpee Broad Jumps
1000m Run
100 Wall Balls 20/14
70 Minute Cap