WEEK OF 1.26.26
WINTER WEATHER
** 1.26.26- 12pm, 5pm and 6pm CLASSES ONLY
Currently in addition to the daily METCON we are in a STRENGTH cycle. Throughout the week we will be using Back Squat, Deadlift, Bench Press and Shoulder Press followed by an Auxiliary movement. We will be progressing from lighter weight, higher Reps to heavier weight and lower reps. Go as heavy as possible during working sets so the last two reps are difficult. As always, form is paramount!
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 1.26.26 “BIRD FLU”
STRENGTH:
3×6 Back Squat
3×8 Bulgarian Split Squat
METCON:
2 Rounds of:
21…15…9 of:
Ski Cals (17…12…7 women)
SDLHP…115/75
1min Rest then:
21…15…9 of:
Toes to Bar
HSPU…floor
1min Rest
For Time
(23min Time Cap)
TUESDAY 1.27.26 “BAR STAR”
OLYMPIC:
Work up to a heavy Clean n Jerk
METCON:
18min AMRAP of:
11 Clean n Jerks…135/95
44 Back Squats…135/95
11 Clean n Jerks…135/95
44 Pull Ups
11 Clean n Jerks…135/95
44 S2OH…135/95
11 Clean n Jerks…135/95
44 Burpee Bar Touch
11 Strict Pull Ups (sub- RMU)
For Total Reps
WEDNESDAY 1.28.26 “WATER BALLOON”
STRENGTH:
3×6 Close Grip Bench Press
3×12 Skull Crushers
METCON:
Every 6min for 18min:
40 Wall Balls…20/14…10
40/32cal Row
For Slowest Round
THURSDAY 1.29.26 “JIFFY LUBE”
STRENGTH:
3×6 Weighted Chin Ups
3×12 S Arm DB Row
METCON:
5min AMRAP Treadmill Calories
2min Rest
5min AMRAP Ski Calories
2min Rest
5min AMRAP Bike Calories
For Total Reps
FRIDAY 1.30.26 “BOUNDS”
STRENGTH:
3×6 Deadlift
3×12 Barbell Curl
METCON:
8 Rounds of:
30 Double Unders
10 Box Jump Overs…24/20”
20 S Arm DB Snatch…50/40
For Time
(18min Time Cap)
SATURDAY 1.31.26 “RUMP ROAST”
10 Rounds of:
8 Back Squats…225/155 (Heavy)
12/9cal Ski
30m Reverse Sled Drag…270/225
For Time
SUNDAY 2.1.26 “ROX, PAPER, SCISSORS“
HYROX:
4 Rounds of:
200m Run
500m Row
200m Run
20 Wall Balls
200m Run
500m Ski
200m Run
60m Farmers Carry
For Time
(45min Time Cap)