WEEK OF 11.11.24

We are currently incorporating a hybrid strength/body building mini session before our METCON for these next few weeks. It will consist of an initial exercise meant for you to go heavy on. Followed by a few body building sets for specific muscle groups.

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 11.11.24 “FRONT LOADER”

STRENGTH:

3×3 Front Box Squat

BUILDER:

2 Rounds of:

21 DB Bench

21 Dips

METCON:

3 Rounds of:

24 Pull Ups (sub- 8 Ring Muscle Ups) 

16 Clean n Jerks…135/95

8 Burpee Over Bar

1min Rest

(17min Time Cap)

TUESDAY 11.12.24 “CHARLIE HORSE”

OLYMPIC:

7×1 Squat Snatch (2sec pause at bottom of squat)

METCON:

Every 6min for 18min:

22 HSPU…45’s

22 Back Squats…135/95

22cal Run

For Slowest Round

WEDNESDAY 11.13.24 “PAIN CAVE”

STRENGTH:

3×3 Sumo Deadlift

BUILDER:

2 Rounds of:

21 Strict Pull Ups

21 (each arm) S Arm DB Upright Row

METCON:

Every 8min for 24min:

90m Sled Push…135/90

90m Reverse Sled Drag…135/90

25 Toes to Bar

25/20cal Ski

For Slowest Round

THURSDAY 11.14.24 “SYNCOPE”

OLYMPIC:

7×1 Squat Clean

(2sec pause at the bottom of the squat)

METCON:

E2MOM for 12min:

20/15cal Bike

E2MOM for 12min:

20/15cal Row

For Slowest Round

FRIDAY 11.15.24 “THE HAIR”

STRENGTH:

3×3 Shoulder Press

CORE VALUES:

3 Rounds of:

15 Rt Side Hip Raise

15 Lf Side Hip Raise

10 Med Ball Lateral Throws

15 DB Sit Ups

(9min Time Cap)

METCON:

E6MOM for 18min:

40 Wall Balls…20/14…10

30 KB Swings…70/53

(6) 30m Shuttle Touches

For Slowest Round

SATURDAY 11.16.24 “GORILLA FART”

STRENGTH:

3×3 Close Grip Bench Press

METCON:

2 Rounds of:

9 40’ Rope Sled Drags…225/180

30 Burpee Box Jumps…24/20”

30/24cal Bike

30 HSPU…floor

400m Run

For Time

SUNDAY 11.17.24 “ROX AROUND THE BLOCK”

OLYMPIC:

NO OLYMPIC CLASS TODAY

HYROX:

3 Rounds of:

1200m Run

500m Row

30m Burpee Broad Jump

30m Sled Push

30m Farmers Carry

30 Wall Balls

2min Rest

(45min Time Cap)