WEEK OF 4.8.24
**PROGRAM NOTES**
We are continuing with our functional body building phase on Tuesdays, Thursdays and Core on Friday. Our Olympic lifts will now be on Monday, Wednesday and Sunday.
We are doing an Endurance type workout Sundays at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar.
As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 4.8.24 “SWEEPER”
OLYMPIC:
5×1 Clean n Jerk Complex
(1 Squat Clean *2sec pause in squat*, 1 Split Jerk)
METCON:
10-7 of:
Clean n Jerk…155/105
Burpee Box Jump Over…24/20”
Chest to Bar Pull Ups
Then:
6-1 of:
Clean n Jerk…155/105
Burpee Box Jump Over…24/20”
Bar Muscle Ups
For Time
(21min Time Cap)
TUESDAY 4.9.24 “CLASSIC”
BUILDER:
21…15…9 of:
Strict chin Up
Barbell Bent Over Row
DB Curl
METCON:
27…21…15…9 of:
Back Squat…135/95
HSPU…25’s
Toes to Bsr
For Time
(18min Time Cap)
WEDNESDAY 4.10.24 “33”
OLYMPIC:
5×1 Snatch Complex
(1 Power Snatch, 1 Squat Snatch *2sec pause at depth*)
METCON:
3 Rounds of:
11min AMRAP of:
33 Bench Press
33 Box Jumps
33 KB Swings
33 Jumping Air Squats
33cal Row
33 Burpee Bar Touch
2min Rest
For Total Reps
THURSDAY 4.11.24 “TIMMUS”
BUILDER:
21…15…9 of:
DB Incline Bench
Shoulder Press
Dips
METCON:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Run
2nd interval- 1min AMRAP Cal Run
3rd Interval- :40sec AMRAP cal Run
4th Interval- :20sec AMRAP cal Run
Then:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Ski
2nd interval- 1min AMRAP Cal Ski
3rd Interval- :40sec AMRAP cal Ski
4th Interval- :20sec AMRAP cal Ski
Then:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Bike
2nd interval- 1min AMRAP Cal Bike
3rd Interval- :40sec AMRAP cal Bike
4th Interval- :20sec AMRAP cal Bike
FRIDAY 4.12.24 “MURPH PREP”
CORE VALUES:
40…30…20…10 of:
Strict Knees to chest
Russian Twists
(10min time cap)
METCON:
E5MOM for 25min:
3 Rounds of “CINDY”
20/15cal Bike
For Slowest Round
SATURDAY 4.13.24 “FABERGÉ EGG”
METCON:
E10MOM for 30min:
2min Sandbag Front Hold…blue/red
(5 G.I. Jane’s if you drop)
(must accumulate 2min)
25 Shoulder Press…135/95
40/32cal Row
For Slowest Round
SUNDAY 4.14.24 “HY TOPS”
OLYMPIC- 8:30am:
7×1 Low Hang Squat Snatch
7×1 Split Jerk
7×1 High Hang Squat Clean
HYROX- 9:30am:
10 Rounds of:
200m Run
15m Sandbag Walking Lunge…blue/red
200m Run
15m Burpee Broad Jump
200m Run
15m Sled Push…315/270
250m Ski
250m Row
For Time
(45min Time Cap)