WEEK OF 10.21.24
**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 10.21.24 “BUILD BACK”
STRENGTH:
3×3 Front Squat
BUILDER:
14…21…28 of:
Barbell Bent Over Row
DB Curl
METCON:
3 Rounds of:
4min AMRAP of:
30/24cal Row
24 Power Cleans…115/75
24 Pull Ups
24 Burpee Box Jumps…24/20”
2min Rest
For Total Reps
TUESDAY 10.22.24 “RELENTLESS”
OLYMPIC:
5×1 Snatch Complex
(2 Power, 1 Squat Snatch, 1 OHS)
METCON:
21/28…18/25…15/22…12/19…9/16 of:
Snatch…115/76
Back Squat…115/75
For Time
(17min Time Cap)
WEDNESDAY 10.23.24 “SLAM DUNK”
STRENGTH:
3×3 Sumo Deadlift
BUILDER:
14…21…28 of:
Shoulder Press
Dips
METCON:
20 Rounds of:
60m Sled Push…90/45
10 Slam Balls (don’t use Wall Balls)
8 Jumping Air Squats
6 Toes to Bar
For Time
(30min Time Cap)
THURSDAY 10.24.24 “HAIR TRIGGER”
OLYMPIC:
5×1 CnJ Complex
(2 Power Clean, 2 Front Squat, 1 Split Jerk)
METCON:
E3MOM for 21min:
200m Run
10/8cal Bike
For Slowest Round
FRIDAY 10.25.24 “GOOD TIMES”
STRENGTH:
3×5 Shoulder Press
CORE VALUES:
3 Rounds of:
4min AMRAP of:
1min Plank
21 DB Sit Ups
21 Grasshoppers
21 Glute Bridges
21 Knees to Chest
1min Rest
METCON:
E6MOM for 18min:
30/24cal Ski
24 Clean n Jerks…95/65
12 G.I. Janes
For Slowest Round
SATURDAY 10.26.24 “GRATEFUL DEAD”
STRENGTH:
Work up to a heavy Bench Press
METCON:
21…15…9 of:
Deadlift…315/225
Bench Press…225/135
Heavy Wall Balls…30/20…11/10
For Time
SUNDAY 10.27.24 “ROXY COTTON”
OLYMPIC:
NO OLYMPIC CLASS TODAY
HYROX:
E9MOM for 45min:
800m Run
20 Wall Balls
10m Burpee Broad Jump
10m Walking Lunge
10m Sled Push
For Slowest Round