WEEK OF 8.31.26
***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 8.31.26 “CHEETAH”
STRENGTH:
Deadlift
5×65%
5×75%
5×85%
METCON:
40cal Run
then:
5 Rounds of:
15 Hang Snatches…95/65
25Back Squat…95/65
then:
30cal Run
For Time
(17min Time Cap)
TUESDAY 9.1.26 “FIRE FLY”
STRENGTH:
Back Squat
5×65%
5×75%
5×85%
METCON:
27…21…15…9 of:
Burpee Bar Touch
DB Hang Cleans…50/35’s
Calorie Bike
(2min Rest after each Round)
For Time
(20min Time Cap)
WEDNESDAY 9.2.26 “AQUA LUNG”
CORE VALUES:
8min AMRAP of:
12 Negative TTB
30 Russian Twists
22 Db Sit Ups
METCON:
Every 7min for 28min:
33/26cal Row
60m Sled Push…180/135
33 Wall Balls…20/14…10’
For Slowest Round
THURSDAY 9.3.26 “ERYTHROPOIETIN”
OLYMPIC:
Take 10mins to work up to a heavy complex of:
2 High Hang Snatch + 1 OHS Snatch
METCON:
E5MOM for 25min:
6 Ring Muscle Ups (sub- BMU, 15 Pull Ups, 15 Toes to Rings)
Alter between:
50/40cal Bike
50/40cal Ski
For Slowest Round
FRIDAY 9.4.26 “ROPES COURSE”
STRENGTH:
Bench Press
5×65%
5×75%
5×85%
METCON:
2 Rounds of:
150 Double Unders
50 S DB Box Step Ups…50/35…24/20”
40 S DB Clean n Jerk…50/35
30 Toes to Bar
30 Burpee Box Jump Over…24/20”
For Time
(19min Time Cap)
SATURDAY 9.5.26 “HAPPY PLACE”
With a partner, complete the following:
20 Rounds of:
12/9cal Ski
10 Deadlifts…185/125
10 Bench Press…135/85
8 Chin Ups
For Time
*partner 1 completes a round, then partner 2
SUNDAY 9.6.26 “BUTCHER ROX”
HYROX:
5 Rounds of:
30m Sled Rope Drag…270/225
30m Sled Push…270/225
800m Run
22 Wall Balls…20/14…10
2min Rest
For Time
(45min Time Cap)