WEEK OF 12.23.24
**HOLIDAY SCHEDULE:
Monday 12/23/24- Normal Schedule
Tuesday 12/24/24- Christmas Eve 9am and 10am Class Only
Wednesday 12/25/24- Christmas Day No Classes
Thursday 12/26/24- 12pm and 5pm Class Only
Friday 12/27/24- Normal Schedule
CrossFit Explode. Where an individual can achieve one’s highest level of fitness together with others.
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 12.23.24 “HOT WHEELS”
STRENGTH:
3×3 Box Back Squat
METCON:
5 Rounds of:
20/16cal Bike
15 Back Squats…135/95
10 Snatch…135/95
5 G.I. Janes
For Time
(26min Time Cap)
TUESDAY 12.24.24 “12 DAYS OF XMAS”
*9am and 10am CLASS ONLY*
1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups)
2 Front Squst…95/65 pounds
3 Hang Squat Clean…95/65 pounds
4 Hang Clean…95/65 pounds
5 Muscle Clean…95/65 pounds
6 Box Jumps…24/20″ box
7 Pull Ups
8 Burpees
9 Toes to Bar
10 High Wall Balls…20/14 pounds… 12/10 feet
11 KB Swings…70/53 pounds
400m Run
For Time
(Time Cap 30min)
*Start with 1 (the first day of Christmas aka 1 Muscle Up aka partridge in a pear tree) and work your way to day 12 (400 meter run…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 Muscle Up, 2 FS, 1 Muscle Up, 3 Hang Squat Clean, 2 FS, 1 Muscle Up…etc.
***This workout is at the request of your fellow Explodians…thank them:). It is capped off at 30min and has a lot of organization involved. If time is an issue for you, please come to the gym sooner.
Merry Christmas Everyone!!
WEDNESDAY 12.25.24 MERRY CHRISTMAS
*NO CLASSES*
THURSDAY 12.26.24 “FAT SHREDDER”
*12pm and 5pm CLASS ONLY*
BUILDER:
2 Rounds of:
21 Shoulder Press
21 DB Bench
21 Strict Pull Ups
21 Barbell Bent Over Row
METCON:
EMOM for 24min:
EVEN- :20sec AMRAP Ski Cals
ODD- :20sec AMRAP Row Cals
For Total Calories
FRIDAY 12.27.24 “DEATH WISH”
STRENGTH:
3×3 Bench Press
METCON:
27…21…15…9 of:
Bike Cals
Deadlift…185/1255
HSPU’s…floor
CORE VALUES:
8min AMRAP of:
20 DB Sit Ups
20 “Around the world” Knees to Chest
(E4MOM 1min Plank hold)
SATURDAY 12.28.24 “WATER CREST”
STRENGTH:
3×3 Shoulder Press
METCON:
E4MOM for 24min:
12 Devils Press…50/35’s
12 Strict Pull Up
12 Bench Press…185/115
Remainder of 3min Max Row Cals
Rest 1min
For Slowest Round
SUNDAY 12.29.24 “ROCK HEAD”
NO OLYMPIC CLASS TODAY
HYROX:
3 Rounds of:
400m Run
30m Farmers Carry…97/70’s
2min Rest then:
3 Rounds of:
500m Row
30m Burpee Broad Jump
2min Rest then:
3 Rounds of:
500m Ski
30m Sandbag Walking Lunge
2min Rest then:
1000m Run
For Time
(40min Time Cap)
5min Rest- (after time cap)
Cash out- 5min easy Row