WEEK OF 2.16.26
Currently in addition to the daily METCON we are in a STRENGTH cycle. Throughout the week we will be using Back Squat, Deadlift, Bench Press and Shoulder Press followed by an Auxiliary movement. We will be progressing from lighter weight, higher Reps to heavier weight and lower reps. Go as heavy as possible during working sets so the last two reps are difficult. As always, form is paramount!
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 2.9.26 “BENDER”
OLYMPIC:
5min EMOM of:
1 Deadlift + 1 Clean n Jerk
METCON:
27…21…15…9 of:
Clean n Jerk…135/95
Back Squat…135/95
Chest to Bar Pull Ups
For Time
(21min Time Cap)
TUESDAY 2.10.26 “SALINE SOLUTION”
STRENGTH:
4×4 Front Squat
3×8 Cossack Squat
METCON:
5 Rounds of:
5min AMRAP of:
25/20cal Bike
20 HSPU…floor
20 Box Jump Overs…20/24”
20 Deadlift…185/125
2min Rest
For Total Reps
WEDNESDAY 2.11.26 “GAGGLE”
STRENGTH:
4×4 Bench Press
3×8 Banded Tricep Ext
METCON:
10 Rounds of:
15/12cal Ski
12 S DB Box Step Ups……50/35…20/24”
10 S DB Devils Press…50/35
8 S DB Hang Squat Cleans…50/35
For Time
(33min Time Cap)
THURSDAY 2.12.26 “METAL GEAR”
STRENGTH:
4×4 Weighted Pull Ups
3×8 Barbell Bent Over Row
METCON:
10min EMOM of:
:20sec Bike
Then:
10min EMOM of:
:20sec Row
For Total Calories
FRIDAY 2.13.26 “OPEN 23.1”
STRENGTH:
4×4 Sumo Deadlift
3×12 DB Hammer Curls
METCON:
14min AMRAP of:
60 Calorie Row
50 Toes to Bar
40 Wall Balls…20/14…10/9
30 Power Cleans…135/95
20 Ring Muscle Ups
For Total Reps
SATURDAY 2.14.26 “PERTUSSIS”
10 Rounds of:
7 Snatch…135/95
15 Bench Press…135/95
15/12cal Run
For Time
(28min Time Cap)
SUNDAY 2.15.26 “ROXANNE“
HYROX:
E7MOM for 42min:
800m Run
30m Burpee Broad Jump
15 Wall Balls
For Slowest Round