WEEK OF 11.17.25

Currently we are in a 12 week functional hypertrophy (BUILDER) cycle. We will be doing this before the daily metcon on Monday, Wednesday and Friday. Remember, with the BUILDER all reps should be slow and controlled focusing on full ROM and getting a stretch and on squeeze at the beginning and end of the movement.

Tuesdays and Thursdays we will be brushing up on some OLYMPIC Lifting.

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 11.17.25 “LEAPS N BOUNDS”

BUILDER:

21…15…9 of:

Strict Ups

Barbell Bent Over Row

Barbell Curls

METCON:

5 Rounds of:

21 Lateral Box Jump Overs…20/24”

18 HSPU…floor

15 KB Swings…70/53

12 Burpee Bar Touch

1min Rest

For Time

(14min Time Cap)

TUESDAY 11.18.25 “TYPE 2”

OLYMPIC:

5×1 Clean n Jerk

METCON:

E3MOM for 21min:

20/17cal Bike

6 Clean n Jerks…135/95

For Slowest Round

WEDNESDAY 11.19.25 “SNOW PLOW”

BUILDER:

21…15…9 of:

12 Bench Press 

12 Dips

METCON:

5 Rounds of:

3min AMRAP of:

Cash in- 60m Reverse Rope Sled Drag…180/135 then 60m Sled Push 

Remainder of 3min:

Calorie Ski

2min Rest

For Total Ski Calories

THURSDAY 11.20.25 “ANAEROBIC CONDITIONING”

BUILDER:

21…15…9 of:

DB Seated Shoulder Press

Cossack Squat (each leg)

DB Back Step Lunge

METCON:

E4MOM for 24min:

25/20cal Row

15 Bench Press…135/85 (sub-9 Burpees)

For Slowest Round

FRIDAY 11.21.25 “IRON LUNG”

OLYMPIC:

5×1 Snatch

METCON:

27…21…15…9 of:

Snatches…95/65

Back Squat…95/65

Ski Cals

For Time

(15min Time Cap)

SATURDAY 11.22.25 “BEASTS OF BURDEN”

5 Rounds of:

8 Shoulder Press…135/95

16 Back Squats…135/95

8 Chin Ups

16/12cal Bike

1min Rest

For Time

SUNDAY 11.23.25 “ROX EM SOCK EM”

HYROX:

12 Rounds of:

Cash in- 400m Run

R1- 30m Burpee Broad Jump

R2- 500m Row

R3- 30m Reverse Rope Sled Drag

R4-30m Sled Push

R5- 30m Farmers Carry

R6- 40 Wall Balls

R7- 500m Ski

R8- 30m S KB Walking Lunge…53/35

R9- 30m Sled Push

R10- 30m Burpee Broad Jump

R11- 500m Row

R12- 40 Wall Balls 

For Time

(49min Time Cap)

*every round starts with the 400m Run and finishes with the subsequent element