WEEK OF 12.18.23
**Save the date**
**EXPLODE FRIENDSGIVING JAN 13th**
**PROGRAM NOTES**
STRENGTH:
This will be week 6 of our 8 week cycle of Wendler 5,3,1. Last week we increased our training maxes by 5,10 or 20 pounds. This week and the following week will be important to apply those increases and push your progression.
Again, new to the programming we are doing an Endurance type workout Sundays at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar.
As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.
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 12.18.23 “BRIDGES”
WENDLER:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
5 Rounds of:
12 Thrusters…135/95
12 Strict Pull Ups
For Time
(Each time you break the thrusters, 4 Burpee over bar)
(14min Time Cap)
TUESDAY 12.19.23 “WATER BUFFALO”
OLYMPIC:
7×1 Snatch Complex
(1 Deadlift to below knee, 1 Deadlift just above knee, 1 High Pull, 1 Snatch)
METCON:
E5MOM for 25min:
30/24cal Row
20 Burpee Bar Touch
For Slowest Round
WEDNESDAY 12.20.23 “SWOLE PATROL”
WENDLER:
BENCH PRESS
70% x 3
80% x 3
90% x 3 plus
METCON:
3 Rounds of:
100 Double Unders
15 Shoot Throughs
25 S Arm KB Snatch
30m KB Walking Lunge
25 Toes to bar
6 Wall Walks
25 Sit Ups
1min Rest
For Time
(33min Time Cap)
THURSDAY 12.21.23 “BILLY GOAT”
OLYMPIC:
7×1 Clean n Jerk Complex
(1 Deadlift below knee, 1 Deadlift to just above knee, 1 Clean High Pull, 1 Squat Clean)
METCON:
4 Rounds of:
1min AMRAP Ski Cals
1min Rest
1min AMRAP Bike Cals
1min Rest
1min AMRAP Box Jump Overs
1min Rest
For Total Reps
FRIDAY 12.22.23 “BANSHEE”
WENDLER:
BACK SQUAT
70% x 3
80% x 3
90% x 3 plus
METCON:
E4MOM for 24min:
7 Snatches…135/95
9 Back Squat…135/95
11 HSPU…45’s
For Slowest Round
SATURDAY 12.23.23 “12 DAYS OF XMAS”
***Classes at 8:30am and 9:30am TODAY and SUNDAY***
***CLOSED 12/25***
1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups)
2 OHS…95/65 pounds
3 Hang Squat Snatch…95/65 pounds
4 Hang Snatch…95/65 pounds
5 Muscle Snatch…95/65 pounds
6 Box Jumps…24/20″ box
7 Pull Ups
8 Burpees
9 WB Sit Ups…20/14 pounds
10 High Wall Balls…20/14 pounds… 12/10 feet
11 KB Swings…70/53 pounds
400m Run
For Time
(Time Cap 30min)
*Start with 1 (the first day of Christmas aka 1 Muscle Up aka partridge in a pear tree) and work your way to day 12 (400 meter run…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 Muscle Up, 2 OHS, 1 Muscle Up, 3 Hang Squat Snatch, 2 OHS, 1 Muscle Up…etc.
***This workout is at the request of your fellow Explodians…thank them:). It is capped off at 30min and has a lot of organization involved. If time is an issue for you, please come to the gym sooner.
Merry Christmas Everyone!!
SUNDAY 12.24.23 “ROCK HEAD”
OLYMPIC- 8:30am:
8×1 S2OH Complex
(3 Push Press, 1 Split Jerk)
8×1 Snatch Complex
(1 Snatch Balance, 1 Squat Snatch)
HYROX- 9:30am:
3 Rounds of:
400m Run
30m Farmers Carry…97/70’s
2min Rest then:
3 Rounds of:
500m Row
30m Burpee Broad Jump
2min Rest then:
3 Rounds of:
500m Ski
30m Sandbag Walking Lunge
2min Rest then:
1000m Run
For Time
(40min Time Cap)
5min Rest- (after time cap)
Cash out- 5min easy Row