WEEK OF 9.7.26
***Happy Labor Day
***10:00am Class Only Monday
***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 9.7.26 “LABOR PAINS”
**10:00am Class Only
With a partner, complete the following:
18…15…12…9…6 of:
Clean n Jerk…165/115
(3 Rounds of “Cindy” before each set)
For Time
(21min Time Cap)
*Barbell has to be off the ground while other partner completes “Cindy” rounds. Share work as necessary.
TUESDAY 9.8.26 “BURNT ENDS”
STRENGTH:
Back Squat
3×65%
3×75%
3×85% plus
METCON:
9…15…21…27 of:
Calorie Bike
Snatch…115/75
Back Squat…115/75
(1min Rest after each Round)
For Time
(22min Time Cap)
WEDNESDAY 9.9.26 “FLURRIES”
CORE VALUES:
9min AMRAP of:
25 Round the world Knees to Chest
50 Db Sit Ups
(Starting with and every 3min 1min plank)
METCON:
Every 7min for 28min:
33/26cal Ski
25 Wall Balls…20/14…10’
15 Burpee Bar Touch
For Slowest Round
THURSDAY 9.10.26 “CODE RED”
STRENGTH:
Deadlift:
3×65%
3×75%
3×85% plus
METCON:
E4MOM for 24min:
Alter between:
40/32cal Bike
40/32cal Row
For Slowest Round
FRIDAY 9.11.26 “NVR 4 GET”
STRENGTH:
Bench Press
3×65%
3×75%
3×85% plus
METCON:
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
100 Double KB Step Ups…70/53’s
*Step ups onto a stack of plates…45,35,25,15
200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar)
For Time
-Axle Bar is loaded with weight. Sled straps are hooked on the Axle bar. Pick up the bar in the Zercher hold and drag the loaded sled backwards.
⁃ On this day 25 years ago citizens, firefighters and first responders unfortunately experienced what it was like to drag another human being in this same fashion. Today let’s honor them by sharing just a bit of what they experienced in this workout.
SATURDAY 9.12.26 “BUILDING 7”
With a partner, share reps and complete the following:
7 Rounds of:
30/24cal Ski
30 Deadlifts…225/155
30 Bench Press…185/115
For Time
SUNDAY 9.13.26 “SKIBBITY ROX”
HYROX:
40…35…30…25…20…15…10 of:
Calorie Ski
Calorie Row
(800m Run after each set)
For Time
(50min Time Cap)