WEEK OF 10.28.24
**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 10.28.24 “THRUST FALL”
STRENGTH:
5×1 Thruster
BUILDER:
3 Rounds of:
15 Bench Press
15 DB Shoulder Press
METCON:
3 Rounds of:
40/32cal Row
32 Thrusters…95/65
1min Rest
For Time
(15min Time Cap)
TUESDAY 10.29.24 “SNATCHTOPIA”
OLYMPIC:
10mins to work up to a 1RM Snatch
METCON:
2 Rounds of:
7min AMRAP of:
14 Snatches…135/95
21cal Run
2min Rest
For Total Reps
WEDNESDAY 10.30.24 “DRAG QUEEN”
STRENGTH:
Take 8mins to work up to the heaviest single pull up
BUILDER:
3 Rounds of:
12 Strict Pull Ups
15 DB Bent Over Row
METCON:
3 Rounds of:
90m Reverse Sled Drag
20 Toes to Bar
20 Strict HSPU
20 KB Swings
10 Burpee Over Box
(21min Time Cap)
THURSDAY 10.31.24 “MAGIC PILL”
OLYMPIC:
10mins to establish a 1RM Clean n Jerk
METCON:
E3MOM for 12min:
21/17cal Bike
E3MOM for 12min:
21/17cal Ski
For Slowest Round
FRIDAY 11.1.24 “PARTS UNKNOWN”
STRENGTH:
5×1 Close Grip Bench Press
CORE VALUES:
10 Rounds of:
6 Extended Barbell Sit Up
8 Staggered Stance Good Morning
10 Grasshoppers
(12min Time Cap)
METCON:
3 Rounds of:
32 Wall Balls…20/14…10
24 Chest to Bar Pull Ups
8 Burpee Bar Touch
For Time
(14min Time Cap)
SATURDAY 11.2.24 “BIG PAPA”
STRENGTH:
Work up to a heavy Shoulder Press
METCON:
E5MOM for 20min:
8 Deadlifts…315/225
9 Shoulder Press…135/95
10 S Arm DB Hang Squat Clean…100/70
For Slowest Round
SUNDAY 11.3.24 “ROX OFF”
OLYMPIC:
NO OLYMPIC CLASS TODAY
HYROX:
E4MOM for 40min:
Cash in- 200m Run
Then:
R1- 40 Wall Balls
R2- 30m Burpee Broad Jump
R3- 30m Walking Lunge
R4- 30m Sled Push
R5- 500m Row
R6- 500m Ski
R7- 30m Farmers Carry
R8- 30m Sled Rope Pull
R9- 30m Burpee Broad Jump
R10- 40 Wall Balls
For Slowest Round
*each round cashes in with the 200m run followed by the specific rounds work