WEEK OF 5.5.25
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 5.5.25 “THE BARBER”
METCON:
Every 5min for 20min:
10 SDLHP…135/95
20 Pull Ups
30 Push Ups
40 Air Squats (touch your butt to a wall ball and extend all the way through knees and hips)
For Slowest Round
MILE MASTERY:
With a partner:
16min EMOM of:
200m Run
(Partner 1 Runs, Partner 2 rests)
TUESDAY 5.6.25 “PULLIN WHEELYS”
STRENGTH:
E4MOM for 12min:
8 DB Walking Lunge
8 Bench Press
8 Heavy Chin Ups
METCON:
5min AMRAP of:
27 Snatch…95/65
27/21cal Bike
2min Rest
5min AMRAP of:
21 Snatches…135/95
21/17cal Bike
2min Rest
5min AMRAP of:
15 Snatch…165/115
15/11cal Bike
For Total Reps
WEDNESDAY 5.7.25 “WET NAP”
METCON:
Every 6min for 24min:
24/19cal Row
24 Wall Balls…20/14…10
12 Toes to bar
12 Burpee Bar Touch
For Slowest Round
MILE MASTERY:
Every 3min for 12min:
400m Run (medium pace)
THURSDAY 5.8.25 “RUN N PUMP”
STRENGTH:
E4MOM for 12min:
8 Sumo Deadlifts
8 Shoulder Press
8 Pull Ups
METCON:
Cash in- 1mile Run
5 Rounds of:
15 Bench Press…155/95
20 KB Swing…70/53
For Time
(18min Time Cap)
FRIDAY 5.9.25 “WHITE CLAW”
METCON:
10 Rounds of:
60m Reverse Sled Drag…180/135
18/14cal Ski
1min Rest
For Time
(25min Time Cap)
MILE MASTERY:
With a partner:
2 Rounds of:
4min AMRAP of:
Treadmill Calories
2min Rest
SATURDAY 5.10.25 “HEAVY BALLS”
3 Rounds of:
30 Heavy Wall Balls…30/20…10
10 Ring Muscle Ups (sub- 30 Pull Ups)
10 Burpee Box Jump…30/24”
10 Power Cleans…185/125
For Time
SUNDAY 5.11.25 “ROX, PAPER, SCISSORS”
HYROX:
4 Rounds of:
200m Run
500m Row
200m Run
20 Wall Balls
200m Run
500m Ski
200m Run
60m Farmers Carry
For Time
(45min Time Cap)