WEEK OF 12.2.24
CrossFit Explode. Where an individual can achieve one’s highest level of fitness together with others.
***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 12.2.24 “ICE HOPPER”
STRENGTH:
3×3 Back Squat
BUILDER:
2 Rounds of:
21 Wide Bench Press
21 Dips
METCON:
Every 4min for 20min:
30/24cal Ski
With the remainder of 3min do Burpee Box Jump Overs…24/20”
(Sub- DB Step Ups)
Rest 1min
For Total Burpee Box Jump Overs
TUESDAY 12.3.24 “CHIPPEROO”
SKILLS:
3 Rounds of:
2min Double or Triple Under Practice
2min to work on HS hold against wall, freestanding HS, single arm HS hold
METCON:
30 Snatches…135/95
50/40cal Bike
40 Chest to Bar Pull Ups
40 Back Squat…135/95
40 HSPU…floor
40/32cal Bike
For Time
(22min Time Cap)
WEDNESDAY 12.4.24 “BUDDY SYSTEM”
With a partner, complete the following:
STRENGTH:
3×3 Deficit Deadlift
METCON:
*split all reps and calories as needed
3 Rounds of:
120m Sled Push…180/135
60 Wall Balls…20/14…10
30 G.I. Janes
30cal Run
For Time
(27min Time Cap)
THURSDAY 12.5.24 “2min MAID”
SKILLS:
2 Rounds of:
2mins to practice Pull Ups
1min to practice L-Sit
METCON:
E2MOM for 24mins:
6 Rounds of- 15/12cal Bike
Then:
6 Rounds of- 15cal Run
For Slowest Round
FRIDAY 12.6.24 “SWEET 16”
STRENGTH:
3×3 Close Grip Bench Press
CORE VALUES:
8min AMRAP of:
24 Med Ball Lateral Throws
24 Med Ball Sit Up
24 Med Ball Knees to Chest
METCON:
16 Rounds of:
4 Chin Ups
4 DB Bench Press…70/50’s
4 S Arm DB Hang Squat Clean…70/50
4 Toes to Bar
For Time
(18min Time Cap)
SATURDAY 12.7.24 “BIKER GANG”
STRENGTH:
3×3 Shoulder Press
METCON:
E4MOM for 20min:
10 Clean n Jerks…185/125
Remainder of 2min Calorie Echo Bike
For Total Bike Cals
SUNDAY 12.8.24 “ROX SAUCE”
NO OLYMPIC CLASS TODAY
HYROX:
10 Rounds of:
100m Ski
(2) 30m Shuttle Touch
Then:
10 Rounds of:
100m Row
(2) 30m Shuttle Touch
3min Rest then:
1mile Run
60m Burpee Broad Jump
60m Farmers Carry
800m Run
60m Walking Lunge
60m Sled Push
60 Wall Balls
400m Run
For Time
(45min Time Cap)