WEEK OF 12.1.25
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 12.1.25 “CONSTRICTOR”
BUILDER:
3 Rounds of:
8 DB Bench Press
8 Dips
16 Band Tricep Ext.
METCON:
3 Rounds of:
20 Strict Pull Ups
20 Strict HSPU… floor
120m Sled Push…180/135
2min Rest
For Time
(25min Time Cap)
TUESDAY 12.2.25 “DEADFISH”
OLYMPIC:
E2MOM for 10min:
1 Clean High Pull + 1 Squat Clean n Jerk
METCON:
8 Rounds of:
15/12cal Row
9 Deadlifts…185/125
6 Toes to Bar
For Time
(20min Time Cap)
WEDNESDAY 12.3.25 “BALL N CHAIN”
BUILDER:
3 Rounds of:
8 Chin Ups
8 S Arm DB Row (each)
8 DB Curls
METCON:
5 Rounds of:
3min AMRAP of:
(2) 40’ Sled Rope Drag…225/180
10 Burpee Bar Touch
-remainder of 3min Wall Balls…20/14…10
1min Rest
For Total Reps
THURSDAY 12.4.25 “BLACK LUNG”
BUILDER:
3 Rounds of:
8 Cossack Squats
8 Bulgarian Split Squats
8 S Leg DB RDL
METCON:
5 Rounds of:
1min AMRAP of Bike Cals
1min Rest
1min AMRAP of Row Cals
1min Rest
1min AMRAP of Ski Cals
1min Rest
For Total Cals
FRIDAY 12.5.25 “BUFFINGTON”
OLYMPIC:
E2MOM for 10min:
1 Snatch High Pull + 1 Squat Snatch
METCON:
Every 6min for 24min:
12 Toes to Bar
24 S2OH…95/65
24 Back Squats…95/65
12 Chest to Bar Pull Ups
For Slowest Round
SATURDAY 12.6.25 “JUMP STREET”
Every 7min for 28min:
27/21cal Bike
21 S Arm DB Hang Clean n Jerks…70/50
15 Burpee Box Jump Over…24/20”
9 Chest to Bar Pull Ups
For Slowest Round
SUNDAY 12.7.25 “HYBALL“
HYROX:
800m Run
1000m Row
400m Run
70 High Wall Balls
3min Rest then:
800m Run
1000m Ski
400m Run
60m Burpee Broad Jump
3min Rest then:
800m Run
For Time
(42min Time Cap)