WEEK OF 1.15.24
***6:00am and 7:30am CLASS CANCELED WEDNESDAY 1.17.24 DUE TO ICE***
**Save the date**
**FEB 5th- FAT7, 8 week friendly fat loss competition. $50 to enter. Body fat is measured day 1 and then measured again 8 weeks later. Whoever loses the most percent fat WINS
**PROGRAM NOTES**
The 2024 CrossFit Games are right around the corner beginning Feb 29th. We typically program the Open workouts for Fridays. For these next 7 weeks we will be adding in additional skills practice that we typically see demanded in the Open. These OPEN SKILLS sessions are intended to be done at a lower intensity emphasizing technique to refresh or gain the particular skills involved.
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 1.15.24 “OPEN PREP”
OPEN SKILLS:
10min EMOM of:
Min1- 1min AMRAP Jumprope Crossovers
Min2- 3 Wall Walks
METCON:
2 Rounds of:
9min AMRAP of:
50/40cal Row
25 Snatches…95/65
25 HSPU…floor
50 Burpee Bar Touch
4min Rest
For Total Reps
TUESDAY 1.16.24 “CLUSTER BOMB”
**6am and 7:30am Class Canceled due to snow**
OLYMPIC:
7×1 Squat Clean Thruster + Split Jerk
METCON:
5 Rounds of:
15 Chest to Bar Pull Ups
20 Clusters (Squat Clean Thruster)…75/55
For Time
(20min Time Cap)
WEDNESDAY 1.17.24 “HIGH VOL”
**6am and 7:30am Class Canceled due to snow**
OPEN SKILLS:
10min EMOM of:
Min1- 4 Ring/Bar Mu or 6 Toes to Bar
Min2- 20m HS Walk or 20m Bear Crawl
METCON:
3 Rounds of:
90m Sled Push…180/90
20 Devils Press…35/25’s
30m DB Alt Walking Lunge…35/25’s
(One DB Extended OH, one farmers carry)
30/25cal Ski
1min Rest
For Time
(25min Time Cap)
THURSDAY 1.18.24 “AQUA LUNG”
OLYMPIC:
7×1 Snatch Balance + Squat Snatch
METCON:
E2MOM for 10min:
:40sec AMRAP Bike Cals
Then:
E2MOM for 10min:
:40sec AMRAP Row cals
For Total Calories
FRIDAY 1.19.24 “FRUIT SMOOTHIE”
OPEN SKILS:
8min EMOM of:
Min1- 12 Fast Pull Ups
Min2- 1min AMRAP of Double Unders
METCON:
E5MOM for 20min:
25 Box Jump Overs…24/20”
25/20cal Row
15 DB Hang Clean n Jerks…50/35’s
For Slowest Time
SATURDAY 1.20.24 “FORCE PRODUCTION”
STRENGTH:
Take small sets to work up to a heavy 6rep Back Squat
METCON:
E4MOM for 24min:
12 Back Squats…225/155
(3) 40’ Rope Sled Pull…270/225
For Slowest Round
SUNDAY 1.21.24 “ROX STEADY”
OLYMPIC- 8:30am:
7×2 Low Hang Squat Snatch
5×2 Low Hang Power Clean
7×1 Split Jerk (2sec pause in split)
HYROX- 9:30am:
2 Rounds of:
400m Run
1000m Row
400m Run
40 Heavy Wall Balls
400m Run
1000m Ski
120m Sled Push…315/225
4min Rest
For Time
(45min Time Cap)