WEEK OF 10.16.23
November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
Register for the Triples Classic:
**PROGRAM NOTES**
We are continuing with the recovery, repair and body building phase for a couple weeks. Mondays and Wednesdays will be higher reps slow concentrated movements with an emphasis on extension and contraction of specific muscle groups. CORE VALUES is back on Fridays.
Monday and Tuesdays METCON will still be two of the tougher workouts of the week.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Friday is a lighter METCON with a little more volume.
Saturday we go HEAVY
Sunday is Olympic followed by Zone 2
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 10.16.23 “CHISLE”
BUILDER:
7…14…21…28 of:
Strict Banded Pull Up
Straight bar curl
METCON:
2 Rounds of:
50 Back Squats…95/65
40 S2OH…95/65
30 KB SDHP…70/53
20 Burpee onto plate
1min Rest
For Time
(19min Time Cap)
TUESDAY 10.17.23 “ROWMAGEDDON”
OLYMPIC:
5×1 OHS
5×2 Squat Snatch
METCON:
E5MOM for 20min:
15 Snatch…115/75
15 HSPU…floor
Remainder of 4min Calorie Row
Rest 1min
For Total Calories Rowed
WEDNESDAY 10.18.23 “SPECIAL MASH”
BUILDER:
7…14…21…28 of:
Shoulder Press
DB Bench Press
METCON:
15…10…5 of:
G.I. Janes
Calorie Ski
Then:
21…15…9 of:
Wall Balls
Pull Ups
Then:
27…21…15…9 of:
S Arm DB Snatch
(60m Sled Push after each set)
Then:
1200m Run
For Time
(30min Time Cap)
THURSDAY 10.19.23 “SNOW TIRES”
OLYMPIC:
5×2 Front Squat + 1 Split Jerk
5×1 Power Clean
METCON:
E3MOM for 21min:
200m Ski
Remainder of 2min Bike Cals
1min Rest
For Total Bike Cals
FRIDAY 10.20.23 “CIRCUS”
CORE VALUES:
10min AMRAP of:
1min Rt Side Plank
1min Lf Side Plank
30 DB Sit Ups
30 Knees to Chest
30 Single Leg Glute Bridge
METCON:
8 Rounds of:
4 Ring Muscle Ups (sub- 10 Pull Ups)
6 Burpee Box Jumps…24/20”
8 Deadlifts…205/145
For Time
(24min Time Cap)
SATURDAY 10.21.23 “CYBORG”
E6MOM for 18min:
12 DB Snatch…100/70 (do not drop DB)
18 Bench Press…205/125
18 KB Goblet Squats…97/70
For Time
SUNDAY 10.22.23 “DUNKAROO”
OLYMPIC- 8:30am:
7×1 Power Clean
5×1 Split Jerk
5×1 High Hang Squat Snatch
ZONE 2- 9:30am:
48min AMRAP of:
200m Run
30cal Bike
100 Double Unders
30cal Ski
10 Burpees
*E6MOM 1000m Row
For Recovery
NO YOGA