WEEK OF 1.20.25

**1/20/25 MONDAY NO 6am, 7:30am or 9am Class***

“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 1.20.24 “SNOWBALL FIGHT”

No 6am, 7:30am and 9am CLASS

STRENGTH:

3×1 Back Squat

METCON:

E5MOM for 25min:

40/32cal Ski

32 KB Swings…70/53

Remainder of 4min Max Wall Balls

1min Rest

For Total Wall Balls

TUESDAY 1.21.24 “STOCKY”

STRENGTH:

3×1 Close Grip Bench Press

METCON:

21…15…9 of:

Burpee Bar Touch

C2B Pull Ups

DB Bench Press…60/35

Cal Run

For Time

(14min Time Cap)

WEDNESDAY 1.22.25 “LIQUID DEATH”

STRENGTH:

3×1 Sumo Deadlift

METCON:

4 Rounds of:

40/32cal Row

15 Clean n Jerk…135/95

2min Rest

For Time

(20min Time Cap)

THURSDAY 1.23.25 “PIN WHEEL”

CORE VALUES:

9min AMRAP of:

16 Lateral Ball Throws

21 DB Sit Ups

16 Knees to Chest

METCON:

E3MOM for 18min:

21/17cal Bike

10 Toes to Bar

For Slowest Round

FRIDAY 1.24.25 “

BUILDER:

3 Rounds of:

15 Strict Pull Up

15 DB Shoulder Press

Then 3 Rounds of:

15 Dips

15 Barbell Curls

METCON:

3 Rounds of:

24 HSPU…floor

24 Back Squat…135/95

24 cal Run

24 Box Jump Overs…24/20”

For Time

(17min Time Cap)

SATURDAY 1.25.25 “TUGGY”

METCON:

Every 5min for 25min:

15 DB Squat…50/35’s

15 DB S2OH…50/35’s

(2) 40’ Rope Sled Drag…225/180

For Slowest Round

SUNDAY 1.26.25 “JACK IN THE ROX”

NO OLYMPIC CLASS TODAY

HYROX:

5 Rounds of:

9min AMRAP of:

Cash in- 800m Run

10 Burpee Broad Jump

20/17cal Ski

30m Sled Push

20/17cal Row

2min Rest

For Total Reps