WEEK OF 10.7.24
**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 10.7.24 “MEAT SUIT”
STRENGTH:
6…4…2 Front Squat
(increase weight each set)
CORE VALUES:
2 Rounds of:
12 Negative Toes to Bar
18 Med Ball Lateral Throws to Wall
(9 each side)
METCON:
E3MOM for 15min:
15 C2B Pull Ups
15 Thrusters…95/65
For Slowest Round
TUESDAY 10.8.24 “SKEET SHOOTER”
STRENGTH:
6…4…2 Sumo Deadlift
BUILDER:
2 Rounds of:
12 Strict Chin Ups
12 S Arm DB Bent Over Rows
12 Hang Muscle Snatch
METCON:
3 Rounds of:
4min AMRAP of:
34 S Arm DB Snatch…50/35
13 Burpee Box Jump Over…24/20” SDLHP…115/75
Remainder of 4min Cal Ski
2min Rest
For Total Ski Cals
(14min Time Cap)
WEDNESDAY 10.9.24 “RUN THE JEWELS”
OLYMPIC:
7min EMOM of:
1 Clean n Jerk
METCON:
12 Rounds of:
6 Toes to Bar
4 Clean n Jerk…135/95
200m Run (outside)
For Time
(24min Time Cap)
THURSDAY 10.10.24 “THRESHOLD”
OLYMPIC:
7min EMOM of:
1 Snatch
METCON:
4 Rounds of:
30/24cal Bike
2min Rest
4 Rounds of:
30/24cal Row
2min Rest
For Time
(30min Time Cap)
FRIDAY 10.11.24 “HYPERPLASIA”
STRENGTH:
6…4…2 Bench Press
BUILDER:
2 Rounds of:
12 Bench Press
12 “Arnold’s” DB Shoulder Press
12 Skull Crushers
METCON:
E5MOM for 15min:
34 High Wall Balls…20/14…12/11
21 Snatch…95/65
For Slowest Round
SATURDAY 10.12.24 “RACHEL”
With a partner (split reps):
300 Double Unders
50 HSPU
100 Cal Ski Erg
40 HSPU
50 Hang Power Cleans 115/165
30 HSPU
(30) 20m Shuttle Runs
20 HSPU
15 Rope Climbs
10 HSPU
For Time
*20m Shuttle Runs – Rig to Ski Ergs back to Rig = 1 Rep
SUNDAY 10.13.24 “ROX OFF”
OLYMPIC:
7×1 Snatch Complex
(2 Power Snatch, 1 Hang Snatch, 1 OHS)
7×1 CnJ Complex
(2 Power Clean, 1 Hang Squat Clean, 1 Split Jerk)
HYROX:
E6MOM for 42min:
*each round starts with 600m Run except 7th round
1st- 30 Wall Balls
2nd- 200m Row
3rd- 200m Ski
4th- 30m Burpee Broad Jump
5th- 15m Sandbag Lunge
6th- 30m Farmers Carry
7th- 1200m Run
For Slowest Round