WEEK OF 11.18.24

***Saturday 12/14/24 coach Tracy and coach Anthony will be running a gymnastics workshop. The goal is to get you on your way to being more proficient in HSPU and Bar Muscle Ups.***

*NEW TO WEEKLY PROGRAM*

This week we will be practicing skills on Tuesdays and Thursdays while we take a break from our regularly scheduled Olympic Lifting.

We will also be continuing the hybrid strength/body building mini session before our METCON for a few more weeks.

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 11.18.24 “SEMAGLUTIDE”

STRENGTH:

3×1 Box Back Squat

BUILDER:

21…15…9 of:

Close Grip Bench Press

Dips

METCON:

Every 5min for 15min:

20 S2OH…135/95

20 Back Squats…135/95

25/20cal Ski

For Slowest Round

TUESDAY 11.19.24 “4 CHAMBERS”

SKILLS:

3 Rounds of:

1min Hollow Body Hold

7 Pull Ups (most difficult version)

1min Rest

METCON:

5 Rounds of:

24 S Arm DB Snatch…50/35

18cal Run

12 Burpee Box Jump Over…24/20”

For Time

(20min Time Cap)

WEDNESDAY 11.20.24 “HYPERBOLIC”

STRENGTH:

3×1 Deadlift

BUILDER:

21…15…9 of:

KB Upright Row

BB Bent Over Row

METCON:

Every 4min for 16min:

60m Sled Push…180/135

5 Wall Walks

10 KB Swings…70/53

For Slowest Round

THURSDAY 11.21.24 “GOLDEN RATIO”

SKILLS:

3 Rounds of:

10 Toes to Bar

10 HSPU

1min Rest

METCON:

E4MOM for 12min:

40cal Run

E4MOM for 12min:

40/30cal Ski

For Slowest Round

FRIDAY 11.22.24 “RESILIENCE”

STRENGTH:

3×1 Shoulder Press

CORE VALUES:

10 Rounds of:

7 Strict Knees to Chest

7 DB Sit Up

7 Ball Slams

7 Russian Twists

(9min Time Cap)

METCON:

8 Rounds of:

12 Wall Balls…20/14…10

8 Strict HSPU (sub- push ups)

(4) 30m Shuttle Touches

(18min Time Cap)

SATURDAY 11.23.24 “STRONG LIKE BULL”

STRENGTH:

3×1 Bench Press

METCON:

10-1 of:

Bench Press…205/105

Weighted Chin Up…25/15

S Arm DB CnJ…100/70

Squat Clean…155/105

For Time

SUNDAY 11.24.24 “SMOKING ROX”

OLYMPIC:

NO OLYMPIC CLASS TODAY

HYROX:

1200m Run

1000m Row

1min Rest

1200m Run

60m Burpee Broad Jump

1min Rest

1200m Run

1000m Ski

1min Rest

1200m Run

60m Sled Push

1min Rest

1200m Run

80 Wall Balls

For Time

(45min Time Cap)