WEEK OF 10.30.23
**7:00am Class Only this Saturday and Sunday. November 4th and 5th.
November 4th and 5th- We are going to have a 7am Class Only on both weekend days. We will be hosting Goldenline Athlete Camp. If you are interested in participating as a coach or athlete sign up here: https://www.goldenlinetraining.com/camps-and-events/xxxxxxxxx-c6nlz-f7f8a
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 more 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 just in time for 2024 beach season!
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. Intensity should be through the roof!
Friday is another tough METCON to send you off into the weekend.
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 10.30.23 “RIPPER MAGOO”
BUILDER:
3 Rounds of:
12 DB Shoulder Press
12 Barbell Bent Over Row
12 Dips
12 Curls
METCON:
5 Rounds of:
2min AMRAP of:
21/17cal Bike
15 Chest to Bar Pull Ups
1min Rest
2min AMRAP of:
21/17cal Row
15 Burpee Bar Touch
1min Rest
For Total Pull Ups and Burpees
TUESDAY 10.31.23 “PUMPKIN TOSS”
OLYMPIC:
7×1 Clean n Jerk Complex
(1 Power Clean, 2 Front Squats, 1 Jerk)
METCON:
10 Rounds of:
6 Clean n Jerk…135/95
12 Wall Balls…20/14…11/10
For Time
(20min Time Cap)
WEDNESDAY 11.1.23 “CONSTRICTOR”
BUILDER:
3 Rounds of:
12 Strict KB SDLHP
12 DB Bench Press
12 Bulgarian Split Squats
METCON:
E3MOM for 24min:
60m Sled Push
3 Wall Walks
5 Box Jump Overs
7 KB Swings
9 Jumping Air Squats
For Slowest Round
THURSDAY 11.2.23 “ICE ROAD”
OLYMPIC:
7×1 Snatch Complex
(1 Power Snatch, 2 OHS)
METCON:
E3MOM for 27min:
15/12cal Ski
12/9cal Bike
For Slowest Round
FRIDAY 11.3.23 “WAIT STAFF”
CORE VALUES:
3 Rounds of:
22 Plate Sit Ups (arms fully extended)
22 Grasshoppers
22 Goodmornings
METCON:
3 Rounds of:
50/40cal Row
12 Ring Muscle Ups (sub- 15 Chin Ups)
200m Waiter Walk…35/25’s
For Time
(20min Time Cap)
*Waiter Walk- holding one DB or KB at your side while sustaining the other overhead
SATURDAY 11.4.23 “MOST MUSCULAR”
HEAVY METCON- 7:00am Class Only today
27…21…15…9 of:
Seated Double DB Hang Snatch…50/35’s
DB Bench Press…50/35’s
DB Squat…50/35’s
For Time
For Time
SUNDAY 11.5.23 “SKIPPY”
ZONE 2- 7:00am Class Only today
10 Rounds of:
4min AMRAP of
400m Run
300m Row
Remainder of 4min Jump Rope
For Recovery
NO YOGA