WEEK OF 11.4.24
**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 11.4.24 “MONKEY BUSINESS”
STRENGTH:
3×5 Back Box Squat
BUILDER:
3 Rounds of:
15 Dips
15 Shoulder Press
METCON:
34 DB Bench Press…50/35’s
17/12cal Bike
34 Pull Ups
1min Rest
21 DB Bench Press…50/35’s
17/12cal Bike
21 Chest to Bar Pull Ups
1min Rest
13 DB Bench Press…50/35’s
17/12cal Bike
13 Ring Muscle Ups (sub- 13 bar mu or c2b)
For Time
(15min Time Cap)
TUESDAY 11.5.24 “SANDMAN”
OLYMPIC:
7×1 Snatch Complex
(Complex= 3 Power Snatch, 1 OHS)
METCON:
Every 6min for 24min:
2 Rounds of:
12/9cal Ski
60m Sled Push…90/45
60m Sandbag Carry…150/100
For Slowest Round
WEDNESDAY 11.6.24 “WATER PROOF”
STRENGTH:
3×5 Deadlift
BUILDER:
3 Rounds of:
15 Chin Ups
15 (each arm) S Arm DB Upright Row
METCON:
Every 8min for 24min:
22 Power Cleans…135/95
11 Shoulder to OH…135/95
22/18cal Row
For Slowest Round
THURSDAY 11.7.24 “OLYMPUS”
OLYMPIC:
7×1 Clean n Jerk Complex
(Complex= 3 Power Cleans, 1 Push Jerk)
METCON:
E2MOM for 12min:
15/11cal Bike
E2MOM for 12min:
11cal Runner
For Slowest Round
FRIDAY 11.8.24 “HAIL MARY”
STRENGTH:
3×5 DB Bench Press
CORE VALUES:
21…15…9 of:
Rt Side Hip Raise
Lf Side Hip Raise
DB Sit Ups
Strict Knees to Chest
(9min Time Cap)
METCON:
4 Rounds of:
3min AMRAP of:
(6) 30m Shuttle Touches
20 High Wall Balls…20/14…12/11
30cal Ski
2min Rest
For Total Reps
SATURDAY 11.9.24 “EXPLODE CLASSIC”
NO CLASSES TODAY
We could always use more volunteers. If you are willing to help out please see Ben or BQ
SUNDAY 11.10.24 “ROX SALT”
OLYMPIC:
NO OLYMPIC CLASS TODAY
HYROX:
45min AMRAP of:
20cal Row
20cal Ski
20 Wall Balls
10 Burpee Broad Jumps
(Every 5min 400m Run)
For Total Reps