WEEK OF 8.24.26
***HYROX SIM this Saturday at Explode
*Deadline to register is Monday night
*If you are interested in volunteering, reach out to Dom
*Open Gym will resume around 1pm
***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
Currently along with the daily METCON we are in a phase of Wendler 5,3,1. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
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 8.24.26 “PARTY CAKE”
STRENGTH:
Deadlift
Take 10min to work up to a 1RM
METCON:
3 Rounds of:
7min AMRAP of:
30 HSPU…floor (sub- push ups)
20/17cal Bike
20 DB Hang Squat Cleans…50/35’s
30 Box Jump Overs…24/20”
3min Rest
For Total Reps
TUESDAY 8.25.26 “WINTERFELL”
STRENGTH:
Back Squat
Take 10min to work up to a 1RM
METCON:
E7MOM for 21min:
27 Toes to Bar
21 Deadlifts…225/155
15cal Ski
9 Burpee over Bar
For Slowest Round
WEDNESDAY 8.26.26 “MASH 13”
CORE VALUES:
5 Rounds of:
6 Negative TTB
20 Grasshoppers
12 Db Sit Ups
(9min Time Cap)
METCON:
31min AMRAP of:
3 Rounds of:
30m Sled Push…225/180
33 Wall Balls…20/14…9/10
Then:
3 Rounds of:
30 S Arm DB Snatch…50/35
30cal Row
Then:
3 Rounds of:
5 Wall Walks
30m Farmers Carry…70/53’s
Then:
3 Rounds of:
30cal Ski
15 Burpee Bar Touch
15 S DB Hang Clean n Jerk…50/35
For Total Reps
THURSDAY 8.27.26 “SKILLS N SPILLS”
OLYMPIC:
Take 10mins to work up to a heavy complex of:
2 High Hang Cleans + 1 Jerk Snatch
METCON:
E6MOM for 24min:
8 Ring Muscle Ups (sub- BMU, 22 Pull Ups, 22 Toes to rings)
40/32cal Bike
For Slowest Round
FRIDAY 8.28.26 “BAG LADY”
STRENGTH:
Bench Press
Take 10min to work up to a 1RM
METCON:
200m Sandbag Carry…150/100
(Sub- KB Front rack Carry)
Then:
27…21…15…9 of:
Back Squat…135/95
Bench Press…135/85
KB SDLHP…97/70
For Time
(25min Time Cap)
SATURDAY 8.29.26
**NO CLASSES**
HYROX SIM
Open gym available after 1pm
SUNDAY 8.30.26 “ROX EATER”
HYROX:
4 Rounds of:
11min AMRAP of:
800m Run
30m Rope Sled Pull…270/225
30m Sled Push…270/225
20 Wall Balls
400m Run
2min Rest
For Total Reps