WEEK OF 1.1.24

**NO CLASSES MONDAY 1/1/24 HAPPY NEW YEAR!!**

**NO 6am or 7:30am or 9am CLASSES 1/2/24**

**Save the date**

**EXPLODE FRIENDSGIVING JAN 13th, 3:00pm**

**PROGRAM NOTES**

STRENGTH:

Deloading week this week. Next week we retest our maxes. Take these light weights this week and rehearse good technique for obtaining a new 1RM. 

Again, new to the programming we are doing an Endurance type workout Sundays at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar. 

As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.

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 1.1.24 HAPPY NEW YEAR

**NO CLASSES**

• Feeling froggy and want to start the new year off with some severe suffering? This workout was one of the hardest I’ve personally ever done:

“HELEN KELLER”

100 G.I. Janes

(EMOM 3 Hang Snatch…165/115)

For Time

(24min Time Cap)

• Make sure to use a Hang Snatch that you can cycle 3 reps of with medium difficulty.
• Front load as many G.I. Janes as you can in the earlier minutes to truly get the proper stimulus for this workout.

TUESDAY 1.2.24 “BANANA CLIP”

**12pm, 5pm and 6pm CLASS ONLY**

WENDLER:

DEADLIFT

40%x5

50%x5

60%x5

METCON:

E4MOM for 20min:

15 Deadlifts…185/125

18 Toes to Bar

21/17cal Bike

For Slowest Round

WEDNESDAY 1.3.24 “OPEN PREP”

WENDLER:

BENCH PRESS

40%x5

50%x5

60%x5

METCON:

3 Rounds of:

20 Thrusters…115/75

24 Chest to Bar Pull Ups

100 Double Unders

1min Rest

For Time

(20min Time Cap)

THURSDAY 1.4.24 “WET PAPERBAG”

OLYMPIC:

5×2 Hang Squat Clean

7×1 Power Clean + Split Jerk

METCON:

E3MOM for 12min:

32/25cal Row

Then:

E3MOM for 12min:

28/22cal Ski

For Slowest Round

FRIDAY 1.5.24 “JACK RABBIT”

WENDLER:

BACK SQUAT

40%x5

50%x5

60%x5

METCON:

5 Rounds of:

3min AMRAP of:

Cash in- 30m Sled Push…315/225

21 Box Jump Overs…24/20”

21 KB Swings…70/53

For Total Reps

SATURDAY 1.6.24 “POWER OUTAGE”

WENDLER:

SHOULDER PRESS

40%x5

50%x5

60%x5

METCON:

9 Rounds of:

7 Power Cleans…155/105

7 Back Squat…155/105

7 Strict HSPU

For Time

SUNDAY 1.7.24 “HYBALL”

OLYMPIC- 8:30am:

7×1 Snatch Complex

(3 Hang High Pulls, 1 Hang Squat Snatch)

7×1 CnJ Complex

(1 Power Clean, 1 Squat Snatch, 1 Split Jerk)

HYROX- 9:30am:

800m Run

1000m Row

400m Run

70 High Wall Balls

3min Rest then:

800m Run

1000m Ski

400m Run

60m Burpee Broad Jump

3min Rest then:

800m Run

For Time

(42min Time Cap)