WEEK OF 4.20.26
***No Class Sunday. Hyrox SIM
—- Deadline to register is 10pm Monday 4/20
Click the link to register…
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.
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 4.20.26 “WATERBOARDING”
METCON:
5 Rounds of:
3min AMRAP of:
15cal Row
15 KB Swings…70/53
15 Bench Press…135/95
2min Rest
For Total Reps
MILE MASTERY:
3 Rounds of:
600m Run
:30sec Rest
For Time
TUESDAY 4.21.26 “BAR BACK”
BUILDER:
3×12 Strict Pull Ups
3×12 Bent Over Row
3×12 DB Bicep Curl
METCON:
Every 3min for 18min:
12 Back Squats…155/105
5 Bar Muscle Ups (sub- 12 Pull Ups)
For Slowest Round
WEDNESDAY 4.22.26 “BALL BAG”
METCON:
10 Rounds of:
12 High Wall Balls…20/14…12/11
4 Sandbag Cleans…150/100
30m Sandbag Carry
For Time
(30min Time Cap)
MILE MASTERY:
1200m Run
For Time
THURSDAY 4.23.26 “THE BUSINESS”
BUILDER:
3×12 Close Grip Bench Press
3×12 Shoulder Press
3×12 Skull Crushers
METCON:
3 Rounds of:
30/24cal Row
2min Rest
30/24cal Bike
2min Rest
For Time
(21min Time Cap)
FRIDAY 4.24.26 “MURPH PREP”
BUILDER:
3×12 Zercher Squats
3×12 Bulgarian Split Squat
2x1min Wall Sit
METCON:
E5MOM for 25min:
2 “CINDY” Rounds
400m Run (sub- 500m Row)
For Slowest Round
(1 “CINDY” Round = 5 Pull Ups, 10 Push Ups, 15 Air Squat)
SATURDAY 4.25.26 “HANG MAN”
With a partner, complete the following:
2 Rounds of:
60cal Row (partner holds a HS or plank)
50 Burpee Box Jumps…24/20” (partner hangs from pull up bar)
40 Hang Cleans…155/105
200m Reverse Sled Drag…135/90
For Time
**On the row and burpees, one partner works while the other holds
**On the hang cleans and sled drag, one partner works while the other rests
SUNDAY 4.26.26
**NO CLASS- HYROX SIM DAY