WEEK OF 3.4.24
**PROGRAM NOTES**
There is still time to register and submit a score for workout 24.1 of the CrossFit Games Open!
Register HERE
We will be running the Open workout every Friday for the next 3 weeks. The morning and day classes will be regular class format. Friday night we will post a warm up on the whiteboard to complete on your own and the coach for that hour will get everyone set up into heats.
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 3.4.24 “SPEAL VS KHALIPA”
OPEN SKILLS:
6min EMOM of:
Min1- 10m HS Walk or Bear Crawl
Min2- AMRAP of Box Jump Overs
Min3- 8 Toes to Bar
METCON:
1-10 of:
Clean n Jerk…155/105
(1 Round of “Cindy” after each set)
For Time
(20min Time Cap)
TUESDAY 3.5.24 “CHECK ENGINE”
OLYMPIC:
5×1 Snatch
(Work up to a single rep at 90%)
METCON:
5 Rounds of:
11 Squat Snatch…135/95
9 Box Jump Overs…24/20”
7 Burpee Over Bar
5 Bar Muscle Ups (sub- 10 Chin Ups)
For Time
(21min Time Cap)
WEDNESDAY 3.6.24 “BURDEN”
OPEN SKILLS:
6min EMOM of:
Min1- 1min Max Cross Overs
Min2- 8 Pull Ups (most difficult progression)
Min3- 8 10m HS Walk or Bear Crawl
METCON:
E4MOM for 28min:
15/11cal Ski
10m Sled Push
11 Toes to Bar
10m Sled Push
For Slowest Round
THURSDAY 3.7.24 “AUTOPHAGY”
OLYMPIC:
5×1 Clean n Jerk
(Work up to a single rep at 90%)
METCON:
E2MOM for 12min:
:30sec AMRAP Calorie Row
Then:
E2MOM for 12min:
:30sec AMRAP Calorie Bike
For Total Calories
FRIDAY 3.8.24 “24.2”
CORE VALUES:
9min EMOM of:
Min1- AMRAP of Russain Twists
Min2- AMRAP of DB Sit Ups
Min3- AMRAP of Strict Knees to Chest
METCON:
OPEN 24.2
20min AMRAP of:
300m Row
10 Deadlifts…185/125
50 Double Unders
For Total Reps
SATURDAY 3.9.24 “BAG MAN”
METCON:
E5MOM for 30min:
60m Sandbag Carry…blue/red
10 Sandbag Cleans…blue/red
60m Alt DB Waiter Walk…70/50’s
15 Heavy Wall Balls
For Slowest Round
SUNDAY 3.10.24 “PARTY ROX”
OLYMPIC- 8:30am:
7×2 Front Squat (2sec pause at depth) + Split Jerk
5×1 Power Clean
7×2 Squat Snatch
HYROX- 9:30am:
10 Rounds of:
400m Run
30m Burpee Broad Jump
20 Wall Balls
For Time
(55min Time Cap)