WEEK OF 10.14.24
**PROGRAM NOTES**
COMING SOON…
EXPLODE CLASSIC
Register HERE
November 9th we will be holding our annual competition. Years past we’ve done the TRIPLES CLASSIC. This year will be a same sex partner competition. There will be an RX, Scaled and Masters Division.
Mark your calendar and grab a friend to compete with or we can always use help from volunteers.
Sign up HERE
We are currently incorporating a hybrid strength/body building mini session before our METCON for these next few weeks. It will consist of an initial exercise meant for you to go heavy on. Followed by a few body building sets for specific muscle groups.
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 1014.24 “HURRICANE SANDY”
STRENGTH:
3×5 Back Squat
BUILDER:
3 Rounds of:
8 Strict Pull Ups
8 Barbell Bent Over Row
METCON:
3 Rounds of:
1min Sandbag Hold…150/100
9 Sandbag Cleans…150/100
27 HSPU…floor
30m Walking Lunge
2min Rest
For Time
(19min Time Cap)
TUESDAY 10.15.24 “VENTRICULAR”
STRENGTH:
3×5 Deadlift
BUILDER:
3 Rounds of:
8 Bulgarian Split Squat (each leg)
8 Goblet Squat
METCON:
E6MOM for 18min:
40/32cal Ski
90m Sled Push…135/90
For Slowest Round
WEDNESDAY 10.16.24 “ENTANGLEMENT”
OLYMPIC:
6×1 Clean n Jerk Complex
(3 Muscle Clean, 1 High Hang Squat Clean)
METCON:
With a partner alternate rounds:
30 Rounds of:
3 Wall Walks
5 Burpee Box Jump
7 KB Swings
For Time
(35min Time Cap)
THURSDAY 10.17.24 “HIGH CALIBER”
OLYMPIC:
6×1 Snatch Complex
(3 Muscle Snatch, 1 High Hang Squat)
METCON:
E2MOM for 24min:
Rounds 1-6:
21/17cal Run
Rounds 7-12:
21/17cal Bike
For Slowest Round
FRIDAY 10.18.24 “EATING”
STRENGTH:
3×5 Shoulder Press
BUILDER:
3 Rounds of:
8 Incline DB Bench Press
8 “Arnold’s” DB Shoulder Press
METCON:
27…21…15…9 of:
S2OH…115/75
Back Squat….115/75
Chest to Bar Pull Ups
For Time
(13min Time Cap)
SATURDAY 10.19.24 “JELLY ROLLZ”
STRENGTH:
Work up to a heavy deadlift
METCON:
E5MOM for 25min:
7 Deadlift…315/225
15 Toes to Bar
27/21cal Row
For Slowest Round
SUNDAY 10.20.24 “THE ROXBURY”
OLYMPIC:
5×1 Split Jerk
5×1 Snatch Balance
5×1 Squat Snatch (pause at low hang)
5×1 Power Clean (pause at low hang)
HYROX:
5 Rounds of:
400m Run
20 Wall Balls
Then:
5 Rounds of:
800m Run
10m Burpee Broad Jump
200m Ski
Then:
5 Rounds of
400m Run
10m Walking Lunge
200m Row
For Time
(48min Time Cap)