WEEK OF 10.9.23
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**
Congrats to everyone who PR’d their lifts last week in completion of this past Wendler cycle!!
We are now going to be heading into a recovery, repair and body building phase. 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.
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 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 10.9.23 “BUILD BACK”
BUILDER:
7…14…21…28 of:
Barbell Bent Over Row
DB Curl
METCON:
3 Rounds of:
5min AMRAP of:
30/24cal Row
30 S2OH…115/75
30 Pull Ups
30 Burpee Box Jumps…24/20”
2min Rest
For Total Reps
TUESDAY 10.10.23 “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 10.11.23 “SLAM DUNK”
BUILDER:
7…14…21…28 of:
Shoulder Press
Dips
METCON:
21 Rounds of:
60m Sled Push…90/45
10 Slam Balls (don’t use Wall Balls)
9 Jumping Air Squats
8 Toes to Bar
For Time
(30min Time Cap)
THURSDAY 10.12.23 “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 10.13.23 “GOOD TIMES”
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 10.14.23 “GRATEFUL DEAD”
21…15…9 of:
Deadlift…315/225
Bench Press…225/135
Heavy Wall Balls…30/20…11/10
For Time
SUNDAY 10.15.23 “THE RESET”
OLYMPIC- 8:30am:
7×1 High Hang Squat Clean
5×2 Split Jerk
7×1 High Hang Squat Snatch
ZONE 2- 9:30am:
45min AMRAP of:
200m Reverse Sled Drag
3mile Bike
2000m Row
For Recovery
NO YOGA