WEEK OF 2.19.24
**PROGRAM NOTES**
The 2024 CrossFit Games are right around the corner beginning next week. We typically program the Open workouts for Fridays. For these next couple 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.
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 2.19.24 “PRESS RELEASE”
OPEN SKILLS:
6min EMOM of:
Min1- 10m HS Walk or Bear Crawl
Min2- AMRAP of Box Jump Overs
Min3- 8 Toes to Bar
METCON:
27…21…15…9 of:
HSPU…floor
Calorie Run
Clean n Jerk…115/75
Back Squat…115/75
For Time
(23min Time Cap)
TUESDAY 2.20.24 “QUANTUM LEAP”
OLYMPIC:
9×1 Clean n Jerk
METCON:
3 Rounds of:
22 Deadlifts…205/145
32 Box Jump Overs…24/20”
2min Rest then:
3 Rounds of:
22 Chest to Bar Pull Ups
100 Double Unders
For Time
(22min Time Cap)
WEDNESDAY 2.21.24 “CLOSE SHAVE”
OPEN SKILLS:
6min EMOM of:
Min1- 1min Max Double Unders
Min2- 5 HSPU (most difficult progression)
Min3- 5 Bar Muscle Up (sub- 5 Chin Up)
METCON:
E10MOM for 30min:
4 Rounds of:
40’ Rope Sled Drag…225/180
40’ Sled Push…225/180
Then:
5 Wall Walks
15 Toes to Bar
5 Devils Press…50/35’s
For Slowest Round
THURSDAY 2.22.24 “GOLDEN RATIO”
OLYMPIC:
9×1 Squat Snatch
METCON:
E3MOM for 15min:
1min AMRAP Calorie Ski
Then:
E3MOM for 15min:
1min AMRAP Calorie Row
For Total Calories
FRIDAY 2.23.24 “CIRCUIT BREAKER”
CORE VALUES:
9min EMOM of:
Min1- AMRAP of DB Sit Ups
Min2- AMRAP of Negative Toes to Bar
Min3- 1min Plank Hold
METCON:
6 Rounds of:
4 RMU (sub 8 Chin Ups)
8 Burpee Bar Touch
16 OHS…95/65
24/19cal Bike
For Time
(27min Time Cap)
SATURDAY 2.24.24 “NO DROPS”
STRENGTH:
Work up to a heavy ish S. DB Clean n Jerk
METCON:
10 Rounds of:
8 Single DB Clean n Jerks…100/70
30m Reverse Sled Drag…360/225
12 Heavy Wall Balls
For Time
SUNDAY 2.25.24 “NIGHT AT THE ROXY”
OLYMPIC- 8:30am:
5×2 Low Hang Snatch High Pull
5×2 Squat Snatch (2sec pause at depth)
5×2 High Hang Squat Clean
5×2 Split Jerk
HYROX- 9:30am:
E2MOM for 36min:
1st 2min- 20cal Run
2nd 2min- 300m Row
3rd 2min- 30m Sandbag Walking Lunge
4th 2min- 30m Burpee Broad Jump
5th 2min- 300m Ski
6th 2min- 30 Wall Balls
7th 2min- 60m Farmers Carry
8th 2min- 30m Sled Push
9th 2min- 30m Burpee Broad Jump