WEEK OF 6.23.25

CROSSFIT EXPLODE

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 6.23.25 “CLEAN ENERGY”

STRENGTH:

Every 2min for 6min:

3 Power Cleans

3 Bench Press

METCON:

Every 3min for 21min:

12 Bench Press…165/105

12 Power Cleans…165/115

For Slowest Round

TUESDAY 6.24.25 “FISH OUT OF WATER”

STRENGTH:

5min EMOM of:

2 Strict Pull Ups

6 S Arm DB Row

METCON:

4 Rounds of:

3min AMRAP of:

Cash in- 27/21cal Row

9 Pull Ups

21 Air Squats

2min Rest

For Total Reps

WEDNESDAY 6.25.25 “CHIPPED BEEF”

STRENGTH:

5min EMOM of:

3 Shoulder Press

METCON:

50/40cal Ski

50 Burpee onto plate

50 S DB Step Ups…50/35…20”

50 Toes to Bar

50 Shoulder to OH…115/75

400m Sled Drag…70/45

For Time

(19min Time Cap)

THURSDAY 6.26.25 “SPACE SHUTTLE”

CORE VALUES:

1min Plank

100 DB Sit Ups

1min Plank

100 Russian Twists

1min Plank

METCON:

3 Rounds of:

6min AMRAP of:

12/8cal Bike

8 DB Snatch…50/35’s

(8) 10m Shuttle Touch

2min Rest

For Total Reps

FRIDAY 6.27.25 “SPEED DEMON”

STRENGTH:

5min EMOM of:

2 Thrusters

METCON:

Every 5min for 20min:

15 HDDWB’s…20/14…12/11

15 Chest to Bar Pull Ups

200m Run

For Slowest Round

SATURDAY 6.28.25 “ICE CUBE”

10 Rounds of:

9/7cal Ski

7 Burpee Box Jumps…24/20”

5 Power Cleans…185/125

For Time

(25min Time Cap

SUNDAY 6.29.25 “ROX SAUCE”

HYROX:

E8MOM for 48min:

800m Run (or 5min max effort treadmill)

15m Walking Lunge

15m Burpee Broad Jump

15 Wall Balls

For Slowest Round