WEEK OF 1.29.24
**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.
Also 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 1.29.24 “MINOTAUR”
OPEN SKILLS:
6min EMOM of:
Min1- 1min AMRAP Double Unders
Min2- 15 HSPU
Min3- 12 Toes to Bar
METCON:
3 Rounds of:
21/17cal Ski
21 Burpee onto plate
21 Chest to Bar Pull Ups
1min Rest
For Time
(22min Time Cap)
TUESDAY 1.30.24 “WAX ON”
OLYMPIC:
7×1 3 Deadlifts+ 1 Power Clean + 1 Squat Clean + 1 Split Jerk
METCON:
E4MOM for 24min:
10 Clean n Jerk…135/95
21 Wall Balls…20/14…11/10
For Slowest Round
WEDNESDAY 1.31.24 “SHOULDER HEALTH”
OPEN SKILLS:
6min EMOM of:
Min1- 4 Ring/Bar Mu or 8 Pull Ups
Min2- 20m HS Walk or 20m Bear Crawl
Min3- 1min Box Jump Overs
METCON:
E7MOM for 28min:
60m Reverse Sled Drag…225/135
4 Wall Walks
8 Strict Wall Facing HSPU
16 Toes to Bar
32 KB Swings
For Slowest Round
THURSDAY 2.1.24 “PROGRESSO”
OLYMPIC:
7×1 2 Snatch High Pulls + 1 Power Snatch + 1 Squat Snatch
METCON:
E3MOM for 15min:
1:20min AMRAP Bike Cals
Then:
E3MOM for 15min:
1:20min AMRAP Row Cals
For Total Calories
FRIDAY 2.2.24 “KRUNK JUICE”
CORE VALUES:
9min EMOM of:
Min1- AMRAP of DB Sit Ups
Min2- AMRAP of Knees to Chest
Min3- Plank Hold
METCON:
5 Rounds of:
12 Pull Ups (sub 6 RMU)
15 Hang Cleans…95/65
18 Back Squat…95/65
20cal Run
1min Rest
For Time
SATURDAY 2.3.24 “STACKED”
STRENGTH:
Take small sets to work up to a heavy 3rep Bench Press
METCON:
E4MOM for 24min:
21/17cal Bike
10 Snatch…155/105
10 Bench Press…225/135
For Slowest Round
SUNDAY 2.4.24 “HALO”
OLYMPIC- 8:30am:
5×1 High Hang Squat Clean
5×1 Split Jerk
5×1 Snatch Balance
5×1 Squat Snatch
HYROX- 9:30am:
3 Rounds of:
800m Run
30m Sled Push
then:
3 Rounds of:
800m Row
30 Wall Balls
then:
3 Rounds of:
800m Ski
30m Walking Lunge
For Time
(48min Time Cap)