WEEK OF 12.30.24

**HOLIDAY SCHEDULE:

Monday 12/30/24- Normal Schedule

Tuesday 12/31/24- New Years Eve 9am and 10am CLASS ONLY

Wednesday 1/1/25- New Years Day NO MORNING CLASSES. 12pm, 5pm and 6pm

Thursday 1/2/25- Normal Schedule

Friday 1/3/25- Normal Schedule

“E PLURIBUS UNUM”

During the holidays it’s tough to stay on schedule for most people. With that in mind I’ve been incorporating a lot of exercises in each days Metcons so we hit a little bit of everything if we are limited on days at the gym. 

We will be continuing the hybrid strength/body building mini session before our METCON this week.

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 12.30.24 “SNOWBALLS CHANCE”

STRENGTH:

3×1 Front Squat

METCON:

17min AMRAP of:

40 Pull Ups (sub- 20 Ring Muscle Ups)

40 Burpee Bar Touch

60/50cal Row

80 Wall Balls…20/14…10

For Total Reps

TUESDAY 12.31.24 “2025”

*9am and 10am CLASS ONLY*

2 Rounds of:

50cal Run

50/40cal Ski

50 Snatch…95/55

50 HSPU…25’s

50/40cal Bike

For Time

(30min Time Cap)

WEDNESDAY 1.1.25 “WATER CANNON”

*NO MORNING CLASSES 12pm, 5pm and 6pm*

STRENGTH:

3×1 Deadlift

METCON:

5 Rounds of:

10 Shoot Throughs

20 KB Swings…70/53

30/25cal Row

For Time

(15min Time Cap)

THURSDAY 1.2.25“FREE FALL”

BUILDER:

21…15…9 of:

Shoulder Press

DB Bench

Dips

METCON:

5 Rounds of:

:40sec AMRAP of Ski Cals

1:20min Rest

:40sec AMRAP of Bike Cals

1:20min Rest

:40sec AMRAP of Burpee onto plate

1:20min Rest

For Total Reps

FRIDAY 1.3.25 “8 MAN”

BUILDER:

21…15…9 of:

Strict Pull Up

KB Upright Row

Barbell Bent Over Row

METCON:

Every 3min for 24min:

8 Power Cleans…135/95

8 Thrusters…135/95

8 Box Jump Overs…24/20”

For Slowest Round

SATURDAY 1.4.25 “FORCE PRODUCTION”

STRENGTH:

Work up to a heavy S Arm DB S2OH (please do not drop DB’s from OH)

METCON:

E4MOM for 24min:

12 Toes to Bar

21 DB S Arm S2OH…70/50

(3) 40’ Rope Sled Pull…270/225

For Slowest Round

SUNDAY 1.5.25 “ROX STEADY”

NO OLYMPIC CLASS TODAY

HYROX:

2 Rounds of:

400m Run

1000m Row

400m Run

40 Heavy Wall Balls

400m Run

1000m Ski

120m Sled Push…315/225

4min Rest

For Time

(45min Time Cap)