WEEK OF 8.18.24
**Sunday 8.24.25**
HYROX SIM ALL DAY!
Interested on Competing, please be sure to register by 10pm Tuesday through the link below…
Interested in volunteering Sunday AM, please email Dominic and Nicole at [email protected]
This week we will continue on with the second microcycle of Wendler 5,3,1. Base your percentages off of your established new 1RM’s from last week.
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 8.18.25 “SICARIO”
STRENGTH:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
18HSPU…35’s
12 Deadlifts…225/155
6 G.I. Janes
For Time
(14min Time Cap)
TUESDAY 8.19.25 “MOVE SKINNY”
STRENGTH:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
10 Toes to Bar
20 S Arm DB Snatch…50/35
1min Rest then:
4 Rounds of:
10 DB Sit Ups…50/35
30m Walking Lunge…50/35
1min Rest then:
3 Rounds of:
8 Muscle Ups (sub- 12 Chin Ups)
30 Jumping Air Squats
For Time
(33min Time Cap)
WEDNESDAY 8.20.25 “STICKY BUNNS”
BUILDER:
E4MOM for 12min:
21 Strict Pull Ups
21 Bent Over Barbell Row
METCON:
Every 4min for 24min:
22 Wall Balls…20/14…10
60m Sled Push…135/90
11 KB Swings…97/70
For Slowest Round
THURSDAY 8.21.25 “FROSTED TIPS”
BUILDER:
E4MOM for 12min:
21 Shoulder Press
21 DB Bench
METCON:
10 Rounds of:
15/11cal Ski
6 Clean n Jerks…155/105
1min Rest
For Time
(21min Time Cap)
FRIDAY 8.22.25 “NEMO”
STRENGTH:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
3min AMRAP of:
24 Calorie Row
12 Burpee Box Jump Over…24/20”
12 Chest to Bar Pull Ups
3min Rest
For Total Reps
SATURDAY 8.23.25 “BOUNCING BETTY”
METCON:
5 Rounds of:
Cash in- 200m Reverse Sled Drag…180/135
Then:
20 Bench Press…155/95
15 DB Hang Snatch…50/35’s
40 Air Squats
For Time
SUNDAY 8.24.25 “HEAVY HYROX SIM”
Interested on Competing, please be sure to register by 10pm Tuesday through the link below…
Interested in volunteering Sunday AM, please email Dominic and Nicole at [email protected]