WEEK OF 10.13.25
** Sunday Oct 19th – No Classes – Hyrox SIM
Deadline to register is Weds Oct 15th, 5pm.
Scan the QR code or find the link on Instagram
Available to Volunteer and help at the SlM, please reach out to Dominic / Nicole if you are available to help in the AM.
Wendler deloading week 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 10.13.25 “LEG PIECES”
STRENGTH:
Back Squat
40% x 5
50% x 5
60% x 5
METCON:
5 Rounds of:
7 Front Squat…155/105
14/11cal Ski
2min Rest then:
4 Rounds of:
7 Ring Muscle Ups (sub- 14 pull ups)
14 High Wall Balls…20/14…12/11
For Time
(18min Time Cap)
TUESDAY 10.14.25 “ROWS BEFORE TOES”
STRENGTH:
Pull Up 5×1
(Work up to a heavy single rep)
METCON:
Every 4min for 20min:
21/17cal Row
15 S2OH…135/95
9 Toes to Bar
For Slowest Round
WEDNESDAY 10.15.25 “KITCHEN SINK”
STRENGTH:
Deadlift
40% x5
50% x 5
60% x 5
METCON:
Every 11min for 33min:
30 HSPU…45’s
30/24cal Ski
30 KB Swings…70/53
60m Walking Lunge
30 S Arm Devils Press…50/35
For Slowest Round
THURSDAY 10.16.25 “CHILLER 1”
STRENGTH:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
21…15…9 of:
Bike Calories (17…12…7)
Chest to Bar Pull Ups
(10m Sled Push after each set…315/225)
For Time
(12min Time Cap)
*10m is from Ski Erg to Pull Up Rig
FRIDAY 10.17.25 “PUDDLE SKIPPER”
STRENGTH:
Shoulder Press 5 x 1
(Work up to a heavy single)
METCON:
3 Rounds of:
50/40cal Row
400m Run
20 Burpee Bar Touch
2min Rest
For Time
(23min Time Cap)
SATURDAY 10.18.25 “5 ALIVE”
METCON:
10 Rounds of:
5 Deadlifts…315/225
5 Burpee Over Bar
5 Strict Chin Ups
5 Bench Press…225/145
For Time
SUNDAY 10.19.25
**HYROX SIMULATION DAY**
Sunday Oct 19th – No Classes – Hyrox SIM
Deadline to register is Weds Oct 15th, 5pm.
Scan the QR code or find the link on Instagram
Available to Volunteer and help at the SlM, please reach out to Dominic / Nicole if you are available to help in the AM.