WEEK OF 11.25.24

**NO 6pm CLASS Wednesday 11/27/24**

**NO CLASSES THANKSGIVING DAY**

**NO 6am and 7:30am Friday 11/29/24**

***Saturday 12/14/24 coach Tracy and coach Anthony will be running a gymnastics workshop. The goal is to get you on your way to being more proficient in HSPU and Bar Muscle Ups.***

This week we will have skills practice on Tuesdays and Thursdays again while we take a break from our regularly scheduled Olympic Lifting.

We will also be continuing the hybrid strength/body building mini session before our METCON for a few more weeks.

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 11.25.24 “SNOW FLAKE”

STRENGTH:

3×5 Front Squat

BUILDER:

3 Rounds of:

12 Close Grip Bench Press

12 DB Skull Crushers

METCON:

Every 3min for 15min:

8 Devils Press…50/35’s

16 DB Squats…50/35’s (DB’s on shoulders)

20/16cal Ski

For Slowest Round

TUESDAY 11.26.24 “BEEF JERKY”

SKILLS:

3 Rounds of:

2min Double Under Practice

2min Toes to Bar Practice (only attempt approx 20 toes to bar each round)

METCON:

3 Rounds of:

15 Clean n Jerk…155/105

25 Chest to Bar Pull Ups

For Time

(15min Time Cap)

WEDNESDAY 11.27.24 “TURKEY TROT”

**NO 6pm Class**

STRENGTH:

3×5 Sumo Deadlift

METCON:

Every 4min for 40min:

20/17cal Machine

400m Run

For Slowest Round

(Alternate each round between the Ski Erg, Rower and Echo Bike)

THURSDAY 11.28.24 

HAPPY THANKSGIVING!!!

**NO CLASSES**

FRIDAY 11.29.24 “GOD SPEED”

STRENGTH:

3×5 Bench Press

CORE VALUES:

9min AMRAP of:

20 Strict Knees to Chest

20 Ball Sit Up

20 Ball Slams

(E3MOM 1min Plank)

METCON:

7 Rounds of:

5 Burpee Box Jump Over…24/20”

7 Thrusters…135/95

9 Toes to Bar

For Time

(18min Time Cap)

SATURDAY 11.30.24 “SPECIAL SAUCE”

STRENGTH:

3×5 Shoulder Press

METCON:

21…15…9 of:

Deficit HSPU…45’s

Deadlift…275/185

High Heavy Wall Balls…30/20…12/11

For Time

SUNDAY 12.1.24 “ROX BLOCKER”

NO OLYMPIC CLASS TODAY

HYROX:

1mile Run

1000m Row

1000m Ski

60m Burpee Broad Jump

3min Rest

1mile Run

60m Sled Push

60m Sled Pull

60m Farmers Carry

3min Rest

1mile Run

60m Walking Lunge

75 Wall Balls

400m Run

For Time

(45min Time Cap)

*The 3min Rest is there to get after the 1mile run at a high pace