WEEK OF 6.1.26
***Congrats Tracy and Rachel on a solid weekend at Semi-Finals!! We are all proud of the hard work you put in!
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This week, along with the daily METCON we are continuing with a bit of strength cycle before we get into another cycle of Wendler 5,3,1.
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.
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See you all at the gym💪🏻
MONDAY 6.1.26 “CHEST TICKLE”
STRENGTH:
3×5 Pull Up
3×5 Back Squat
METCON:
10 Rounds of:
6 OHS…135/95 (sub- Back Squat)
7 Chest to Bar Pull Ups
For Time
(15min Time Cap)
TUESDAY 6.2.26 “FIRST 15”
OLYMPIC:
5×1 Below the knee Hang Clean n Jerk
METCON:
3 Rounds of:
15 Power Cleans…155/105
15 Strict HSPU…35’s
15 Toes to Bar
For Time
(15min Time Cap)
WEDNESDAY 6.3.26 “MASH UP”
METCON:
0:00-22min
8 Rounds of:
12/9cal Ski
10m Bear Crawl (sub HS Walk)
12 KB Swings
10m Walking Lunge
THEN:
22min-36min:
5 Rounds of:
15 Burpee Box jumps
200m Run
For Time of the 5 Rounds
THURSDAY 6.4.26 “MECHANICAL ADVANTAGE”
OLYMPIC:
5×1 Below the knee Snatch
METCON:
Every 3min for 24min:
*alternate machines every 3min
32/25cal Bike
40/32cal Row
FRIDAY 6.5.26 “FROSTED FLAKES”
CORE VALUES:
2:30…1:30…:30sec of:
Hollow Hold
Plank Hold
Then:
50 DB Sit Ups
METCON:
27/18…21/12…15/6 of:
Thrusters…115/75
Ring Muscle Ups (sub- weighted chins or BMU)
For Time
(12min Time Cap)
SATURDAY 6.6.26 “THE SCURRY”
METCON:
With a partner, complete the following:
Every 5min for 25min:
120m Sled Push…315/270
120m Farmers Carry…70/53’s
20 Bench Press…225/135
SUNDAY 6.7.26 “ROXY 8”
8 Rounds of:
cash in- 200m Run
Then:
- 60m Burpee Broad Jump
- 1000m Row
- 1000m Ski
- 60m Farmers Carry
- 60m Sled Push…225/180
- 60m Sled Rope Drag…225/180
- 80 Wall Balls
- 30m Sandbag Lunge
(48min Time Cap)
*each round begins with 200m run then work through element within the associated round