WEEK OF 9.21.26
***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 9.21.26 “MONDAY FUNDAY
STRENGTH:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
4 Rounds of:
12 Toes to Bar
15 DB Bench…50/35’s
18cal Row
20 S DB Walking Lunge Steps
1min Rest
For Time
(18min Time Cap)
TUESDAY 9.22.26 “REDLINE”
OLYMPIC:
6 x Every 90sec
1 Power Snatch + 1 Hang Squat Snatch
METCON:
5 Rounds of:
2min AMRAP of:
8 Burpee Over Bar
8 Snatch…135/95
Remainder of 2min Calorie Bike
2min Rest
For Total Bike Cals
WEDNESDAY 9.23.26 “CRUISE CONTROL”
CORE VALUES:
3 Rounds of:
12 Round the world Knees to Chest
20 Db Sit Ups
40sec Rt Side Plank
40sec Lf Side Plank
METCON:
Every 6min for 30min:
400m Run
30/24cal Ski
20 Box Jump Overs…24/20”
For Slowest Round
THURSDAY 9.24.26 “PULL N PUMP”
STRENGTH:
Back Squat:
40% x 5
50% x 5
60% x 6
METCON:
E6MOM for 24min:
7 Ring Muscle Ups (sub- BMU, 12 Strict Pull Ups
20/17cal Ski
20/17cal Bike
For Slowest Round
FRIDAY 9.25.26 “NIGHT LIGHT”
STRENGTH:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
27…21…15…9 of:
Thruster…95/65
Toes to Bar
For Time
(13min Time Cap)
SATURDAY 9.26.26 “RUMP ROAST”
With a partner, share reps and complete the following:
4 Rounds of:
50/40cal Row
40 S DB Box Step Overs…24/20”…50/35
30 DB Clean n Jerks…50/35’s
20 Chin Ups
10 Wall Walks
Then:
100/80cal Ski
For Time
*Partners share reps however
SUNDAY 9.27.26 “ROX SALT”
HYROX:
3 Rounds of:
800m Run
1000m Ski
35 Wall Balls
60m Farmers Carry
500m Row
For Time
(50min Time Cap)