WEEK OF 4.14.25
CROSSFIT EXPLODE
It’s that time of year for MILE MASTERY!!
In preparation for Memorial Day “MURPH” these next coming weeks we will be incorporating running into the weekly schedule.
Also, 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 so we can apply maximum intensity to the daily Metcons.
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 4.14.25 “WHITE OUT”
MILE MASTERY:
Run 1mile
(This will be the initial test run to improve on)
METCON:
3 Rounds of:
6min AMRAP of:
27cal Ski
27 Back Squats…95/65
27 Hang Snatches…95/65
3min Rest
For Total Reps
TUESDAY 4.15.25 “STACKER”
STRENGTH:
E4MOM for 16min:
8 Deadlift
8 Bent Over Row
8 KB Upright Row
8 DB Curls
METCON:
27…21…15…9 of:
Burpee Onto Plate
Pull Ups
Row Calories
For Time
(17min Time Cap)
WEDNESDAY 4.16.25 “WHEELS OF FORTUNE”
METCON:
Every 3min for 21min:
21/17cal Bike
60m Sled Push…90/45
For Slowest Round
MILE MASTERY:
10min EMOM of:
150m Run
(Out the bay doors, left, end of building and back)
THURSDAY 4.17.25 “LADIES DANCING”
BUILDER:
E4MOM for 16min:
8 Close Grip Bench Press
8 Dips
8 Shoulder Press
8 Skull Crushers
METCON:
60 Cleans…135/95
8 Rounds of “CINDY”
400m Run
For Time
(16min Time Cap)
FRIDAY 4.18.25 “BREAK NECK”
METCON:
10 Rounds of:
:20sec AMRAP of Calorie Ski
:40sec Rest
:20sec AMRAP of Burpee Box Jump…24/20”
:40sec Rest
For Total Calories
MILE MASTERY:
800m Run
2min Rest
800m Run
SATURDAY 4.12.25 “FREEDOM OF PRESS”
METCON:
42 HR Push Ups
21/17cal Bike
42 Dips
21/17cal Bike
42 HSPU…floor
21/17cal Bike
42 Bench Press…135/85
21/17cal Bike
42 S. Arm DB S2OH…50/35
21/17cal Bike
For Time
(25min Time Cap)
SUNDAY 4.13.25 “CLASSIC ROX”
HYROX:
2 Rounds of:
800m
30m Sled Push…225/180
800m Run
500m Row
30m Burpee Broad Jump
500m Ski
30m Sandbag Walking Lunge
800m Run
40 Wall Balls
3min Rest
For Time
(45min Time Cap)