WEEK OF 4.7.25

CROSSFIT EXPLODE

**NUTRITION TIP FOR THE WEEK**

-Make small sustainable positive changes. Consistency is key

Get ready for another week of fitness!

Similar to the past few weeks we will be doing some mini BUILDER sessions before the METCON. The goal of these sessions is to build lean tissue and strengthen ligaments and tendons. 

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 4.7.25 “HOP DEVIL”

BUILDER:

21…15…9 of:

Bench Press

DB Seated Shoulder Press

Dips

METCON:

15…12…9 of:

Back Squat…185/125

Chest to Bar Pull Ups

S Arm DB Devils Press…50/35

3min Rest

27…21…15…9 of:

Wall Balls…20/14…10

Pull Ups

For Time

(21min Time Cap)

TUESDAY 4.8.25 “SWIM MEET”

STRENGTH:

21…15…9 of::

Barbell Bent Over Rows

Sumo Deadlift

Barbell Curls

METCON:

2 Rounds of:

40 HSPU…floor

40/32cal Row

20 Snatches…115/75

3min Rest

For Time

(21min Time Cap)

WEDNESDAY 4.9.25 “ABREAST”

STRENGTH:

21…15…9 of:

Front Squats

DB Walking Lunge

(1min Wall Sit after each round)

METCON:

Every 5min for 25min:

15 Toes to Bar

15/13cal Bike

15 Bench Press…155/105

For Slowest Round

THURSDAY 4.10.25 “LABOR DISPUTE”

CORE VALUES:

2 Rounds of:

6min AMRAP of:

24 “V” Ups

24 Grasshoppers

12 Rt Side Plank Raises

12 Lf Side Plank Raises

2min Rest

(Every 3min 1min Plank)

METCON:

5 Rounds of:

3min AMRAP of:

40’ Sled Rope Pull…270/225

40’ Sled Push…270/225

8 Burpee onto Plate

3min Rest

For Total Reps

(Each Sled length is 1 rep)

FRIDAY 4.11.25 “LUCKY”

OLYMPIC:

5×1 Clean

(Working up to a heavy single)

METCON:

10 Rounds of:

7 Cleans…135/95

7 Front Squat…135/95

7 Ski Cals

For Time

(18min Time Cap)

SATURDAY 4.12.25 “UNTIL DEATH”

METCON:

With a partner:

27…24…21…18…15…12 of:

Deadlift…225/155

Burpee Box Jump…24/20”

For Time

SUNDAY 4.13.25 “ROX OUT”

HYROX:

3 Rounds of:

35 Wall Balls

500m Ski

15m Sandbag Lunge

15m Burpee Broad Jump

1200m Run

1min Rest

For Time

(55min Time Cap)