WEEK OF 12.15.25
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 12.15.25 “OPEN SEASON”
BUILDER:
3 Rounds of:
15 Close Grip Bench Press
15 DB Skull Crushers
METCON:
5 Rounds of:
15 Chest to Bar Pull Ups
50 Double Unders (100 singles)
20 Wall Balls…20/14…10
15 KB Swings…70/53
For Time
(18min Time Cap)
TUESDAY 12.16.25 “MURKY WATER”
OLYMPIC:
E2MOM for 6min:
2 Snatches
METCON:
E5MOM for 20min of:
18 Toes to Bar
18 S2OH…95/65
36/28cal Row
For Slowest Round
WEDNESDAY 12.17.25 “BRACHIALIS”
BUILDER:
3 Rounds of:
15 Strict Pull Ups
15 KB Upright Rows
METCON:
5 Rounds of:
4min AMRAP of:
30cal Ski
30m Rope Sled Pull…270/225
30 Step Walking Lunge
2min Rest
For Total Reps
THURSDAY 12.18.25 “CHEST COMPRESSIONS”
BUILDER:
3 Rounds of:
15 Cossack Squats
15 Lunge Steps
METCON:
E3MOM for 24min of:
Alter between:
21/17cal Bike
17 Burpee Bar Touch
For Slowest Round
FRIDAY 12.19.25 “MOTHER THRUSTER”
OLYMPIC:
E2MOM for 6min:
2 Cleans + 1 Thruster
METCON:
Every 3min for 15min:
14 Pull Ups (sub- 4 RMU)
4 Thrusters (progressively heavier)
M- 115, 135, 155,185, 225
F- 75, 95, 105, 125, 155
For Slowest Round
SATURDAY 12.20.25 “JUICE BOX”
10 Rounds of:
8 Burpee Box Jumps…24/20”
3 Snatches…185/125
For Time
(20min Time Cap
SUNDAY 12.21.25 “ROX CUTTER“
HYROX:
E8MOM for 48min:
60m Sled Push…270/225
800m Run
22 Wall Balls…20/14…10
For Slowest Round