WEEK OF 12.9.24
CrossFit Explode. Where an individual can achieve one’s highest level of fitness together with others.
***This 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 12.9.24 “BODY PUMP”
STRENGTH:
3×1 Front Squat
BUILDER:
3 Rounds of:
12 Strict Pull Ups
12 Barbell Bent Over Rows
METCON:
Every 3min for 18min:
22 KB Swings…70/53
18 Single DB Box Step Ups…50/35…20”
14 Toes to Bar
For Slowest Round
TUESDAY 12.10.24 “HOBGOBBLER”
SKILLS:
2 Rounds of:
2min Double or Triple Under Practice
2min to work on L Sit hold from chin up or paralettes
METCON:
21…15…9 of:
Snatch…135/95
Bike Cals (15…10…5)
3min Rest then:
21…15…9 of:
HSPU…25’s
Run Cals
For Time
(16min Time Cap)
WEDNESDAY 12.11.24 “CHESTNUTS”
STRENGTH:
3×1 Deadlift
METCON:
*split all reps and calories as needed
10 Rounds of:
15 Back Squats…135/95
15 Chest to Bar Pull Ups
15 Burpee Over Bar
For Time
(27min Time Cap)
THURSDAY 12.12.24 “VO2”
SKILLS:
2 Rounds of:
2mins to practice Pull Ups
1min to practice Dip Holds (ring dips, matador dips)
METCON:
E2MOM for 24mins:
6 Rounds of- 15cal Run
Then:
6 Rounds of- 15/12cal Bike
For Slowest Round
FRIDAY 12.13.24 “COLD FRONT”
STRENGTH:
3×1 Bench Press
METCON:
E3MOM for 15min:
25/20cal Ski
Remainder of 2min Clean n Jerks…155/105
1min Rest
For Total Clean n Jerks
CORE VALUES:
7min AMRAP of:
34 Russian Twists
34 Grasshoppers
34 Knees to Chest
SATURDAY 12.14.24 “JACKED”
STRENGTH:
3×1 Shoulder Press
METCON:
E3MOM for 21min:
9 Double KB Front Squat…70/53’s
7 Deadlift…315/225
5 Bench Press…225/135
For Slowest Round
SUNDAY 12.15.24 “ROX JAMS”
NO OLYMPIC CLASS TODAY
HYROX:
48min AMRAP of:
500m Row
30m Burpee Broad Jump
30m Farmers Carry
30m Walking Lunge
30m Sled Push
50 Wall Balls
500m Ski
30m Sled Push
30m Sled Pull
(E6MOM 800m Run)
For Total Reps