WEEK OF 11.24.25
HOLIDAY SCHEDULE:
11.26.25 Wednesday- No 6pm Class
11.27.25 Thursday- No Classes
11.28.25 Friday- No 6am or 7:30am
11.30.25 Sunday- No Classes, Hyrox Sim
Deadline to register is Monday Nov 24th, 5pm.
Scan the QR code or find the link on Instagram
Available to Volunteer and help at the SlM, please reach out to Dominic / Nicole if you are available to help in the AM.
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 11.24.25 “CHILLY WILLY”
BUILDER:
3 Rounds of:
8 Strict Ups
8 Barbell Bent Over Row
8 Barbell Curls
METCON:
4 Rounds of:
34/27cal Ski
(10) 10m Shuttle Touch
21 HSPU…floor (sub- 21 Push Ups)
21 Pull Ups
1min Rest
For Time
(20min Time Cap)
TUESDAY 11.25.25 “HYPERGLYCEMIC”
OLYMPIC:
5×1 Squat Clean n Jerk
METCON:
E4MOM for 24min:
9 Clean n Jerks…135/95
12 Back Squat…135/95
15/12cal Bike
For Slowest Round
WEDNESDAY 11.26.25 “THE GOBBLER”
***No 6pm Class
BUILDER:
3 Rounds of:
8 Close Grip Bench Press
8 Dips
8 Skull Crushers
METCON:
3 Rounds of:
7min AMRAP of:
60/50cal Row
40 Goblet Squats…70/53
30 KB Swings…70/53
20 Burpee Bar Touch
10 Toes to Bar
5 RMU (sub- 10 Pull Ups)
3min Rest
For Total Reps
THURSDAY 11.27.25 HAPPY THANKSGIVING
***NO CLASSES***
BONUS WORKOUT:
With a partner, complete the following:
200/150cal Ski
(partner 2 holds plank while partner 1 skis)
75 S2OH…115/75
(partner 2 hangs from pull up while partner 1 works)
75 Deadlifts…275/200
(partner 2 holds HS or Plank while partner 1 works)
100/80cal Row
(partner 2 holds top position of deadlift while partner 1 works)
For Time
FRIDAY 11.28.25 “COURSE CORRECTION”
***No 6am or 7:30am Class
OLYMPIC:
5×1 Squat Snatch
METCON:
3 Rounds of:
60m Sled Push…180/135
60m Walking Lunge
20 Chest to Bar Pull Ups
10 G.I. Janes
1min Rest
For Time
(17min time Cap)
SATURDAY 11.29.25 “WEAPON X”
15 Rounds of:
5 Bench Press…225/135
5 Power Clean…185/125
10cal Run
For Time
SUNDAY 11.30.25
NO CLASSES
HYROX SIM
Deadline to register is Monday Nov 24th, 5pm.
Scan the QR code or find the link on Instagram
Available to Volunteer and help at the SlM, please reach out to Dominic / Nicole if you are available to help in the AM.