WEEK OF 11.10.25
***GYM CLOSED SATURDAY 11/15***
Currently we are in a 12 week functional hypertrophy (BUILDER) cycle. We will be doing this before the daily metcon on Monday, Wednesday and Friday. Remember, with the BUILDER all reps should be slow and controlled focusing on full ROM and getting a stretch and on squeeze at the beginning and end of the movement.
Tuesdays and Thursdays we will be brushing up on some OLYMPIC Lifting.
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 11.10.25 “SHUTTLE BUG”
BUILDER:
3 Rounds of:
15 Chin Ups
15 S Arm DB Bent Over Row
15 Barbell Curls
METCON:
21…15…9 of:
10m Shuttle Touch
Chest to Bar Pull Ups
Burpee Over KB
KB Swing…70/53
For Time
(14min Time Cap)
TUESDAY 11.11.25 “WRECKING BALL”
OLYMPIC:
6min EMOM of:
1 Clean n Jerk
METCON:
E7MOM for 21min:
20 Clean n Jerks…135/95
20 Back Squats…135/95
24/19cal Ski
For Slowest Round
WEDNESDAY 11.12.25 “PUSHER”
BUILDER:
3 Rounds of:
12 Bench Press
12 Skull Crushers
METCON:
E5MOM for 15min:
40 Wall Balls…20/14…10
60m Sled Push…225/180
Then:
E5MOM for 15min:
40/32cal Row
60m Sled Push…225/180
For Slowest Round
THURSDAY 11.13.25 “THRESHOLD TRAINING”
BUILDER:
3 Rounds of:
12 Shoulder Press
12 Cossack Squat
12 Bulgarian Split Squat
METCON:
E2MOM for 24min:
20/17cal Row
20/17cal Bike
For Slowest Round
*alternate between machines each round
FRIDAY 11.14.25 “5 PACK”
OLYMPIC:
6min EMOM of:
1 Snatch
METCON:
5 Rounds of:
21 HSPU…floor
15 Toes to Bar
9 Snatches…135/95
1min Rest
For Time
(20min Time Cap)
SATURDAY 11.15.25
***GYM CLOSED***
The WCU CrossFit Club will be hosting a collegiate CrossFit competition today with several other clubs.
OPEN GYM should resume around 5pm.
SUNDAY 11.16.25 “CHICKEN ROX”
HYROX:
3 Rounds of:
800m Run
30m Burpee Broad Jump
500m Row
30m Reverse Rope Sled Drag
400m Run
30m Sled Push
500m Row
30m Farmers Carry
40 Wall Balls
2min Rest
For Time
(45min Time Cap)