WEEK OF 10.12.26
***CHECK OUT THE NEW GYM LAYOUT!!
***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This we is a deload week for Wendler 5,3,1. Next week we will be retesting our 1RMs. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
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 10.12.26 “BREATHLESS”
OLYMPIC:
3x3 Clean n Jerk
METCON:
E5MOM for 20min:
18 Box Jump Overs…24/20”
15 Power Cleans…155/105
12 Front Squats…155/105
9 Strict HSPU
TUESDAY 10.12.26 “SHUTTLE BUG”
STRENGTH:
Deadlift
3×3 (stay under 80%)
1RM next week
METCON:
E3MOM for 21min:
(8) 15m Shuttle Touch
12 Toes to Bar
12 C2B Pull Ups
For Slowest Round
WEDNESDAY 10.14.26 “MINI ROX”
CORE VALUES:
4 Rounds of:
18 Russian Twists
18 Grasshoppers
18 S Arm Extended DB Sit Ups
(8min Cap)
METCON:
3 Rounds of:
8min AMRAP of:
Cash in-50cal Run (or 800m outside)
21/17cal Ski
25 Burpee Bar Touch
30m Sled Push…225/180 (2) 15m pushes (15m marked off between plates and where the boxes are)
25 Double KB Hang Squat Clean…53/35’s
2min Rest
For Total Reps
THURSDAY 10.15.26 “LACTATE”
STRENGTH:
Bench Press
3×3 (stay under 80%)
1RM next week
METCON:
5 Rounds of:
20/16cal Bike
20 DB Bench Press…50/35’s
24m S DB Walking Lunge…50/35
20 DB Deadlifts…59/35’s
For Time
(22min Time Cap)
FRIDAY 10.16.26 “NANCY ISH”
STRENGTH:
Back Squat
3×3 (stay under 80%)
1RM next week
METCON:
10 Rounds of:
200m Run (12cal Treadmill)
7 Squat Snatch…115/75
For Time
(17min Time Cap)
SATURDAY 10.17.26 “SHIP WRECKED”
METCON:
With a partner, sharing work:
25min AMRAP of:
60m Sled Rope Drag…180/135
60cal Row
30 DB Box Step Ups…50/35’s…24/20”
For Total Reps
*Partners share reps however
SUNDAY 10.18.26 “ROX ANNE”
HYROX:
E7MOM for 42min:
800m Run
30m Burpee Broad Jump
15 Wall Balls
For Slowest Round