WEEK OF 12.16.24

CrossFit Explode. Where an individual can achieve one’s highest level of fitness together with others.

This week we will have skills practice on Tuesdays and Thursdays again 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 12.16.24 “RAMPAGE”

STRENGTH:

3×5 Box Back Squat

BUILDER:

3 Rounds of:

12 Strict Chin Ups

12 S Arm DB Row

12 Barbell Curl

METCON:

5 Rounds of:

12 Power Cleans…135/95

12 Toes to Bar

21 Wall Balls…20/14…10’

For Time

(16min Time Cap)

TUESDAY 12.17.24 “BLACK WATER”

SKILLS:

5min For Double Under Practice

METCON:

E7MOM for 28min:

40/32cal Row

6 Wall Walks

21 KB Swings…70/53

60m Sled Push…90/45

For Slowest Round

WEDNESDAY 12.18.24 “.40 CAL”

STRENGTH:

3×5 Sumo Deadlift

BUILDER:

3 Rounds of:

12 Bench Press

12 DB Shoulder Press

12 Dips

METCON:

With a partner:

*split all reps and calories as needed

3 Rounds of:

40 Snatches…115/75

40 Calorie Run

40 Burpee Over Bar

For Time

(23min Time Cap)

THURSDAY 12.19.24 “BAITED BREATH”

SKILLS:

10mins Bar Muscle Up Practice

METCON:

E2MOM for 12min:

1st 2 Rounds- :15sec AMRAP Bike Cals

2nd 2 Rounds- :30sec AMRAP Bike Cals

3rd 2 Rounds- :45sec AMRAP Bike Cals

E2MOM for 12min:

1st 2 Rounds- :15sec AMRAP Ski Cals

2nd 2 Rounds- :30sec AMRAP Ski Cals

3rd 2 Rounds- :45sec AMRAP Ski Cals

For Total Calories

FRIDAY 12.20.24 “FRANCOIS”

STRENGTH:

3×5 Close Grip Bench Press

METCON: 

27…21…15…9 of:

Thrusters…95/65

Pull Ups

CORE VALUES:

2 Rounds of:

34 DB Sit Ups

34 “Around the world” Knees to Chest

(6min Cap)

SATURDAY 12.21.24 “AXLE ROD”

STRENGTH:

3×5 DB Shoulder Press

METCON:

E5MOM for 25min:

12 Axle Deadlifts…130/90

10 Axle Hang Cleans…130/90

8 Axle Zercher Squats…130/90

6 Bench Press…225/135

Remainder of 3min Max Bike Cals

Rest 2min

For Slowest Round

SUNDAY 12.22.24 “CLASSIC ROX”

NO OLYMPIC CLASS TODAY

HYROX:

2 Rounds of:

800m

30m Sled Push…225/180

800m Run

500m Row

30m Burpee Broad Jump

500m Ski

30m Sandbag Walking Lunge

800m Run

40 Wall Balls

3min Rest

For Time

(45min Time Cap)