WEEK OF 12.25.23
**NO CLASSES MONDAY 1/1/24 HAPPY NEW YEAR**
**NO 6am or 7:30am or 9am CLASSES 1/2/24**
**Save the date**
**EXPLODE FRIENDSGIVING JAN 13th, 3:00pm**
**PROGRAM NOTES**
STRENGTH:
This will be week 7 of our 8 week cycle of Wendler 5,3,1. This is the last week in this cycle to push the heavier weights. Next week is a deload. The following week we will retest our maxes.
Again, new to the programming we are doing an Endurance type workout Sundays at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar.
As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.
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 12.25.23 MERRY CHRISTMAS
**NO CLASSES**
TUESDAY 12.26.23 “DETOX”
**12pm, 5pm and 6pm CLASS ONLY**
WENDLER:
Deadlift
75%x5
85%x3
95%x1 plus
METCON:
E5MOM for 25min:
18 Thrusters…115/75
15 Chest to Bar Pull Ups
12 Burpee Bar Touch
For Slowest Round
WEDNESDAY 12.27.23 “PREP SCHOOL”
WENDLER:
BENCH PRESS
75% x 5
85% x 3
95% x 1 plus
METCON:
3 Rounds of:
25 Snatch…95/65
25 Toes to bar
25 HSPU…floor
25/20cal Ski
25cal Run
1min Rest
For Time
(20min Time Cap)
THURSDAY 12.28.23 “LICKITY SPLIT”
OLYMPIC:
7×1 Clean n Jerk Complex
(1 Deadlift pause below knee into a Squat Clean, 1 Split Jerk)
METCON:
7 Rounds of:
:20sec AMRAP Row Cals
:40sec Rest
:20sec AMRAP Bike Cals
:40sec Rest
:20sec AMRAP Box Jump Overs
1:40min Rest
For Total Reps
FRIDAY 12.29.23 “JUMPMAN”
WENDLER:
BACK SQUAT
75% x 5
85% x 3
95% x 1 plus
METCON:
E3MOM for 21min:
12 Bench Press…185/115
15 KB Swings…70/53
75 Double Unders
For Slowest Round
SATURDAY 12.30.23 “STRONG ARM”
WENDLER:
SHOULDER PRESS
75% x 5
85% x 3
95% x 1 plus
METCON:
3 Rounds of:
30 Heavy Wall Balls…30/20…10/9
30 Dips
60m Sled Push…360/270
10 S Arm DB Clean n Jerks…100/70
For Time
SUNDAY 12.31.23 “ROX STAR”
OLYMPIC- 8:30am:
8×1 S2OH Complex
(3 Push Press, 1 Split Jerk)
8×1 Snatch Complex
(1 Snatch Balance, 1 Squat Snatch)
HYROX- 9:30am:
2 Rounds of:
1000m Row
60m Sandbag Walking Lunge
2min Rest after 2Rds then:
2 Rounds of:
800m Run
60m Burpee Broad Jump
2min Rest after 2Rds then:
2 Rounds of:
1000m Ski
60m Farmers Carry
2min Rest then:
800m Run
For Time
(40min Time Cap)