WEEK OF 1.13.25

“E PLURIBUS UNUM”

We will be continuing the hybrid strength/body building mini session before our METCON this week.

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 1.13.24 “TACHYCARDIA”

STRENGTH:

3×3 Front Squat

METCON:

E3MOM for 21min:

3 Wall Walks

15 KB Goblet Squats…70/53

60m Sled Push…135/90

For Slowest Round

TUESDAY 1.14.24 “PUMP N RUN”

STRENGTH:

3×3 Bench Press

METCON:

E4MOM for 20min:

12 C2B Pull Ups

15 DB Bench Press…60/35

20cal Run

For Slowest Round

WEDNESDAY 1.15.25 “LEGINATOR”

STRENGTH:

3×3 Deadlift

METCON:

4 Rounds of:

4min AMRAP of:

25/20cal Bike

12 Clean n Jerk…135/95

– Wall Balls for the remainder of 4min

2min Rest

For Total Wall Balls

THURSDAY 1.16.25 “RIP CURRENT”

CORE VALUES:

9min AMRAP of:

9 DB Sit Ups

7 Stagger Stance Goodmorning

5 Negative Knees to Chest or TTB

METCON:

3 Rounds of:

27/21cal Row

21 DB S2OH…50/35‘s

15 Toes to Bar

9 DB Burpees…50/35’s

For Time

(19min Time Cap)

FRIDAY 1.17.25 “BACK BURNER”

BUILDER:

3 Rounds of:

21 Strict Chin Up

21 Shoulder Press

Then 3 Rounds of:

21 Dips

21 Bent Over Rows

15 KB Upright Row

15 S Arm DB Row

METCON:

27…21…15…9 of:

Ski Cals (21…15…9…6)

HSPU…floor

Back Squat…95/65

For Time

(16min Time Cap)

SATURDAY 1.18.25 “PRESSURE POINT”

STRENGTH:

Take 8min to work up to a heavy Snatch

METCON:

Every 5min for 25min:

6 G.I. Janes

8 Snatch…165/115

22/17cal Bike

For Slowest Round

SUNDAY 1.19.25 “ROX GARDEN”

NO OLYMPIC CLASS TODAY

HYROX:

45min AMRAP of:

20 Burpee Broad Jump

20/16cal Ski

20/16cal Row

Every 5min 30cal Run or (600m outside)

For Total Reps