WEEK OF 7.1.24
WEEK OF 7.1.24
***HOLIDAY SCHEDULE***
7.3.24 Wednesday- Normal Schedule
7.4.24 Thursday- 10am Class Only
7.5.24 Friday- Normal Schedule
**PROGRAM NOTES**
This week OLYMPIC work will be on Monday and Wednesday. CORE VALUES will be before Thursdays intervals.
We will have BUILDER on Tuesday and Friday.
We are implementing BUILDER for 6 weeks to strengthen ligaments and tendons before we start another strength cycle of WENDLER.
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 7.1.24 “BALL BAG”
OLYMPIC:
7Ă—2 Hang Clean High Pull
5Ă—1 Clean n Jerk
METCON:
6 Rounds of:
6 Sandbag Cleans …150/100
18 Heavy Wall Balls…30/20…10/9
(60m Sandbag Carry after each set)
(25min Time Cap)
TUESDAY 7.2.24 “THE PEDDLER”
BUILDER:
3 Rounds of:
15 Incline Bench Press
15 Dips
15 Shoulder Press
15 Diamond Push Ups
METCON:
3 Rounds of:
21 Hang Snatches…95/65
27/21cal Bike
For Time
(17min Time Cap)
WEDNESDAY 7.3.24 “JAVELIN”
OLYMPIC:
7×2 Hang Snatch High Pull
5×1 Snatch
METCON:
10 Rounds of:
40 Double Unders
8 KB Swings
3 Wall Walks
8/6cal ski
For Time
(27min Time Cap)
THURSDAY 7.4.24 “BEAR ARMS”
**10:00am CLASS ONLY**
With a partner, complete the following:
20min AMRAP up ladder of:
3 Bear Complex…95/65
3 Burpee Over Bar
3 Pull Ups
For Total Reps
(Up ladder= sets of 3,6,9,12,15,18,21…)
FRIDAY 7.5.24 “POUND OF FLESH”
BUILDER:
3 Rounds of:
15 Barbell Bent Over Row
15 Strict Pull Ups
15 DB Lateral Raise
15 Wide Barbell Curl
METCON:
E3MOM for 21min:
22/15cal Row
12 Toes to Bar (5 RMU or BMU)
For Slowest Round
SATURDAY 7.6.24 “BALL N CHAIN”
*With a partner*
METCON:
110/88cal Bike
60 Burpee Box Jumps…24/20”
70 Power Cleans…185/125
800m Reverse Sled Drag…135/90 and Farmers Carry…90/70
*both partners alternate as often as they choose until 800m is accomplished.
For Time
SUNDAY 7.7.24 “ROX N ROLL”
OLYMPIC:
9×1 Squat Clean from (2) blocks
9×1 Squat Snatch from (2) blocks
HYROX:
6 Rounds of:
800m Run
(2) 40” Reverse Rope Sled Drag
30m Burpee Broad Jump
30m Walking Lunge
300m Row
For Time