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WEEK OF 9.9.24

8
Sep

WEEK OF 9.9.24

Check out Boxing Coach Bobby Kofroth’s upcoming fight against world champ “Sugar” Shane Mosley September 28th at Harrahs Casino in Chester. Check out our Instagram for how to get tickets. I’ll be in his corner.

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**PROGRAM NOTES**

COMING SOON…

EXPLODE CLASSIC 

Register HERE

November 9th we will be holding our annual competition. Years past we’ve done the TRIPLES CLASSIC. This year will be a same sex partner competition. There will be an RX, Scaled and Masters Division.

Mark your calendar and grab a friend to compete with or we can always use help from volunteers.

Sign up HERE

WENDLER MAX WEEK!!!

We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am. 

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 9.9.24 “EXCITEBIKE”

WENDLER:

10mins to work up to a 1 Rep Max Back Squat

METCON:

3 Rounds of:

9 Bar Muscle Ups (sub- 21 Pull Ups)

15 Burpee Box Jump Overs…24/20”

21/17cal Bike

For Time

(16min Time Cap)

Round 1 is Bar Muscle Ups (sub 21 Pull Ups)

Round 2 is C2B Pull Ups (sub 21 Pull Ups)

Round 3 is Pull Ups

TUESDAY 9.10.24 “SNOW BIRD”

OLYMPIC:

7×1 Clean n Jerk

(slowly work up to at least a heavier weight than you plan on using in the workout)

METCON:

15/12cal Ski

15 Clean n Jerks…135/85

15/12cal Ski

12 Clean n Jerks…165/115

15/12cal Ski

9 Clean n Jerks…185/125

15/12cal Ski

6 Clean n Jerks…205/145

For Time

(17min Time Cap)

WEDNESDAY 9.11.24 “PUMP AND RUN”

WENDLER:

Take 8mins to establish a 1RM Bench Press

METCON:

With a partner complete the following:

*or split reps in half for individual*

800m Run

100 Bench Press…135/85

100 Back Squats…135/85 (use your bench press bar)

50 Sandbag Cleans…150/100

200m Sled Push…180/135

For Time

(27min Time Cap)

THURSDAY 9.12.24 “BATTLESHIP”

OLYMPIC:

7×1 Snatch

(Slowly work up to a heavy single)

METCON:

5 Rounds of:

1min AMRAP of Row Cals

1min Rest

Then:

4 Rounds of:

:45sec AMRAP of Row Cals

:45sec Rest

Then:

3 Rounds of:

:30sec AMRAP of Row Cals

:30sec Rest

For Total Row Calories

FRIDAY 9.13.24 “THE SKIPPER”

WENDLER:

Take 10mins to establish a 1RM Deadlift 

METCON:

8 Rounds of:

50 Double Unders

7 Deadlifts…275/215

5 Burpee Over Bar

For Time

(16min Time Cap)

SATURDAY 9.14.24 “CHUCK NORRIS”

WENDLER:

Take 8min to establish a 1RM Shoulder Press 

HEAVY METCON:

 E5MOM for 25min:

10 S Arm DB Hang CnJ…100/70

15 Toes to Bar

20 Heavy Wall Balls…30/20…10/9 

For Slowest Round

SUNDAY 9.15.24 “ROX HOLE”

OLYMPIC:

9×1 Snatch Balance

7×1 Snatch

10×1 Front Squat+Split Jerk (2sec pause at depth)

HYROX:

5 Rounds of:

25 Wall Balls

15m Rope Sled Drag

15m Sled Push

500m Ski

15m Sandbag Lunge

15m Burpee Broad Jump

1200m Run

1min Rest

For Time

(55min Time Cap)