WEEK OF 4.28.25
CROSSFIT EXPLODE
**MEMORIAL DAY MURPH AFTER PARTY FUNDRAISER**
Following “MURPH” we will have food and beverages and games to party and help raise some funds for Team Explode plus individual “Coach Tracy” headed to Nashville in May to compete at the next level of the 2025 CrossFit Games.
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 4.28.25 “LOWER LIMB”
METCON:
5 Rounds of:
10 Front Squats…135/95
11 HSPU…floor
10 High Wall Balls…20/14…12/11
13 Chest to Bar Pull Ups
20 Air Squats
15/11cal Ski
For Time
(23min Time Cap)
MILE MASTERY:
3 Rounds of:
400m Run
1min Rest
200m Run
1min Rest
TUESDAY 4.29.25 “POWER WHEELS”
STRENGTH:
E4MOM for 12min:
8 Back Squats
8 DB Bench
8 Heavy Pull Ups
METCON:
Every 3min For 21min:
6 Power Cleans…155/105
21/17cal Bike
For Slowest Round
WEDNESDAY 4.30.25 “HOMER”
METCON:
3 Rounds of:
28/22cal Row
21 Bench Press…135/95
14 KB Swings…70/53
3min Rest
For Time
(24min Time Cap)
MILE MASTERY:
600m…400m…400m…600m Run (1min Rest between)
THURSDAY 5.1.25 “PREPPER”
STRENGTH:
E4MOM for 12min:
8 Deadlifts
8 Shoulder Press
8 Chin Ups
METCON:
Every 2min for 20min:
21 Air Squats
15 Push Ups
9 Pull Ups
For Slowest Round
FRIDAY 5.2.25 “WIND TUNNEL”
METCON:
2 Rounds of:
30/21cal Ski
1min Rest
30/21cal Row
1min Rest
30/21cal Bike
1min Rest
30 DB Sit Ups…35/25
1min Rest
For Time
(20min Time Cap)
MILE MASTERY:
14min AMRAP of:
100m Run
100m Jog
SATURDAY 5.3.25 “CHAIN YANK”
5 Rounds of:
(4) 40’ Sled Rope Drag…270/225
16 High Wall Balls…20/14…12/11
16 Toes to Bar
200m Run
2min Rest
For Time
SUNDAY 5.4.25 “ROX GARDEN”
HYROX:
45min AMRAP of:
20 Burpee Broad Jump
20/16cal Ski
20/16cal Row
Every 5min 30cal Run or (400m outside)
For Total Reps