WEEK OF 1.22.24
**Save the date**
**Tuesday 1/23 Chiropractor Dr. Dan Luczka will be doing free 20min screenings between 5-7pm. Sign up for a time HERE
**FEB 5th- FAT7, 8 week friendly fat loss competition. $50 to enter. Body fat is measured day 1 and then measured again 8 weeks later. Whoever loses the most percent fat WINS
**PROGRAM NOTES**
The 2024 CrossFit Games are right around the corner beginning Feb 29th. We typically program the Open workouts for Fridays. For these next 7 weeks we will be adding in additional skills practice that we typically see demanded in the Open. These OPEN SKILLS sessions are intended to be done at a lower intensity emphasizing technique to refresh or gain the particular skills involved.
Also 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 1.22.24 “FIRE AND ICE”
OPEN SKILLS:
8min EMOM of:
Min1- 1min AMRAP Double Unders
Min2- 13 Toes to Bar
METCON:
E2MOM for 20min:
5 Snatches…135/95
7 Burpee Over Bar
9/7cal Ski
For Total Reps
TUESDAY 1.23.24 “THE FIXINS”
OLYMPIC:
7×1 Power Clean + Hang Squat Clean + Split Jerk
METCON:
5 Rounds of:
25 Wall Balls…20/14…10
15 Chest to Bar Pull Ups
10 Power Cleans…135/95
For Time
(22min Time Cap)
WEDNESDAY 1.24.24 “RAT KING”
OPEN SKILLS:
8min EMOM of:
Min1- 4 Ring/Bar Mu or 8 Pull Ups
Min2- 20m HS Walk or 20m Bear Crawl
METCON:
E9MOM for 27min:
30 KB Swings
30 HSPU…floor
60m S DB Walking Lunge…35/25
20 S DB Devils Press…35/25
(Remainder of 9min AMRAP 30m Shuttle Touch)
For Total Shuttle Touches
THURSDAY 1.25.24 “BIG GULP”
OLYMPIC:
7×1 Power Snatch + Hang Squat Snatch
METCON:
E3MOM for 15min:
1min AMRAP Bike Cals
Then:
E3MOM for 15min:
1min AMRAP Row Cals
For Total Calories
FRIDAY 1.26.24 “HANG TIME”
OPEN SKILS:
8min EMOM of:
Min1- 4 Wall Walks
Min2- 1min AMRAP of Box Jump Overs
METCON:
3 Rounds of:
50 S Arm DB Hang Cluster…50/35
25 Burpee Box Jump Overs…24/20”
20 Pull Ups (sub- 9 RMU)
1min Rest
For Time
SATURDAY 1.27.24 “EXOSKELETON”
STRENGTH:
Take small sets to work up to a heavy 3rep Deadlift
METCON:
E5MOM for 25min:
15/12cal Bike
10 Deadlifts…315/225
8 S Arm DB Snatch…100/70
6 G.I. Jane’s
For Slowest Round
SUNDAY 1.28.24 “ROX SLIDE”
OLYMPIC- 8:30am:
9×1 Low Hang Squat Clean + Jerk
9×1 Snatch High Pull + Snatch
HYROX- 9:30am:
E4MOM for 16min:
400m Run
30m Sled Push
Then:
E4MOM for 16min:
500m Row
21 Wall Balls
Then:
E4MOM for 16min:
500m Ski
20m Farmers Carry
For Slowest Round