WEEK OF 10.2.23
**Dates to remember**
October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer.
NO CLASSES THAT DAY
Register your team of 4 here: eventbrite.com/e/2023-armento-mile-tickets-726450431797?aff=oddtdtcreator
Buy event T-shirt here:
foreverfierce.com/collections/crossfit-explode
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**
ITS 1RM WEEK FOR WENDLER 5,3,1!!
We will be maxing out all 4 lifts this week to retest our 1RM for each movement.
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 is ARMENTO MILE
Sunday is Olympic followed by Zone 2
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
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 10.2.23 “10th PLANET”
WENDLER:
1 RM Back Squat
METCON:
10 Rounds of:
200m Run
6 Clean n Jerks…135/95
3 Burpee Over Bar
For Time
(22min Time Cap)
TUESDAY 10.3.23 “DOMS DOZEN”
OLYMPIC:
5×2 Snatch Deadlift
5×2 High Hang Squat Snatch
METCON:
E3MOM for 12min:
21 HSPU…floor
21/17cal Bike
Then E3MOM for 12min:
7 Snatch…155/105
14 Back Squat…155/105
For Slowest Round
WEDNESDAY 10.4.23 “MR SMITHERS”
WENDLER:
1RM Bench Press
METCON:
27min AMRAP of:
14 Toes to Bar
5 Wall Walks
14 KB Swings
30m Walking Lunge
(2) 40’ Rope Sled Drag
14 Burpee Bar Touch
THURSDAY 10.5.23 “SIMPLE SIMON”
WENDLER:
1RM Shoulder Press
METCON:
E3MOM for 21min:
20/17cal Ski
10/8cal Bike
For Slowest Round
FRIDAY 10.6.23 “HAM STRUNG”
WENDLER:
Deadlift
1RM Deadlift
METCON:
21…15…9…15…21 of:
Deadlift…185/125
High Wall Balls…20/14…12/11
Pull Ups
For Time
(17min Time Cap)
SATURDAY 10.7.23 “ARMENTO MILE”
**No Classes today. This is a fundraiser. Even if you don’t have a team of 4, please show up and we’ll put you into a group.
With a group of 4:
4 Rounds of:
400m Sled Push
15 Clean n Jerks
For Time
*each partner does 1 round
*partner 2 can begin their sled push when partner 1 finishes their sled push
SUNDAY 10.8.23 “SPA DAY”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(Complex= 2 Hang Squat Clean, 1 Squat Clean, 1 Split Jerk)
7×1 Snatch Complex
(Complex= 2 Hang Squat Snatch, 1 Squat Snatch)
ZONE 2- 9:30am:
2 Rounds of:
20min AMRAP of:
200m Farmers Carry
2000m Ski
3mile Bike
2min Rest
For Recovery
**every 4min 200m Jog**
NO YOGA