WEEK OF 7.13.26

***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.

FOLLOW the INSTAGRAM @crossfitexplode 

See you all at the gym💪🏻

MONDAY 7.13.26 “FROSTY CHEEKS”

STRENGTH:

3×3 Pull Up

3×3 Front Squat

METCON:

40…30…40 of:

S2OH…95/65

Back Squats…95/65

Cal Ski

For Time

(15min Time Cap)

TUESDAY 7.14.26 “SLURPEE”

OLYMPIC:

5min EMOM of:

2 Hang Clean n Jerk

METCON:

7 Rounds of:

11 Chest to Bar Pull Ups

11 Box Jump Overs…24/20”

11 Shoot Throughs

1min Rest

For Time

(18min Time Cap)

WEDNESDAY 7.15.26 “MASH 7”

CORE VALUES:

9min AMRAP of:

30 Russian Twists

30 DB Sit Ups

15 “Around the world” TTB (toes to right hand, rotate to left hand, down. Repeat to opposite side) 

METCON:

8min, 10min, 12min AMRAP of:

Cash in- 400m Run

7 Wall Walks

21 S Arm KB Hang Snatch…53/35 (KB or DB)

21 S KB Box Step Ups…53/35…20”

34/27cal Row

34 Burpee Bar touch

2min Rest

For Total Reps 

THURSDAY 7.16.26 “HARD TIMES”

OLYMPIC:

5min EMOM of:

2 Hang Snatch

METCON:

6 Rounds of:

6 Snatches…155/105

20/17cal Bike

2min Rest

For Time

(23min Time Cap)

FRIDAY 7.17.26 “SHORT FUSE”

STRENGTH:

3×3 Sumo Deadlift

3×3 Bench Press

METCON:

4 Rounds of:

4min AMRAP of:

6 Ring Muscle Ups (sub- weighted chins, BMU or Toes to Rings)

25 Wall Balls…20/14…10

25 DB Hang Cleans…50/35’s

25cal Row

2min Rest

For Total Reps

SATURDAY 7.18.26 “PLAY STATION”

With a parter, share reps and complete the following:

32min AMRAP of:

Cash in- 200m Sled Push…135/90

64 Burpee Box Jumps…24/20”

12 Rope Climbs

64 HSPU…floor (sub Bench Press…135/85)

64 Toes to Bar

For Time

SUNDAY 7.19.26 “ROX EM SOCK EM”

HYROX:

12 Rounds of:

Cash in- 400m Run

R1- 30m Burpee Broad Jump

R2- 500m Row

R3- 30m Reverse Rope Sled Drag

R4-30m Sled Push

R5- 30m Farmers Carry

R6- 40 Wall Balls

R7- 500m Ski

R8- 30m S KB Walking Lunge…53/35

R9- 30m Sled Push

R10- 30m Burpee Broad Jump

R11- 500m Row

R12- 40 Wall Balls 

For Time

(49min Time Cap)

*every round starts with the 400m Run and finishes with the subsequent element