WEEK OF 12.4.23
**Save the date**
**On 12.11.23 starting at 4:30pm there will be free PT Screenings done by Dr. Dan Luczka, PT, DPT, OCS of InstaCare Physical Therapy. Register for a time using the link below!
Explode Friendsgiving January 13th
- There is a sign up sheet on the whiteboard. Bring in your favorite delish dish to share!
**PROGRAM NOTES**
STRENGTH:
This will be week 4 of our 8 week cycle of Wendler 5,3,1. It is a deloading week. The intention is to prepare you for the following week where we will be increasing our training max by 10-20 pounds for the final 4 weeks.
Monday and Tuesdays METCON should be the ones you don’t want to miss. We try to make these tough enough with multiple modalities to kick off the week without beating you up too much.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Friday is another tough METCON to send you off into the weekend.
Saturday is a HEAVY METCON
Sunday is Olympic followed by Zone 2
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 12.4.23 “WINDOW LICK”
WENDLER:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
E4MOM for 20min:
21/17cal Ski
15 Power Clean…135/95
9 G.I. Janes
For Slowest Round
TUESDAY 12.5.23 “CLASSIC JAMS”
OLYMPIC:
5×1 Squat Snatch (2sec pause at depth)
5×1 Hang Power Snatch
METCON:
27…21…15…9 of:
Highish Wall Balls…20/14…11/10
Pull Ups
Bike Cals (21…15…9…6)
For Time
(16min Time Cap)
WEDNESDAY 12.6.23 “FLEX APPEAL”
WENDLER:
BENCH PRESS
40% x 5
50% x 5
60% x 5
METCON:
3 Rounds of:
9min AMRAP of:
(12) 30m Shuttle Touches
6 Wall Walks
30m Goblet Walking Lunge
24 S Arm Kb Snatch
24 KB Extended Arm Sit Ups
48 Calorie Row (rowers under rig)
24 Burpee Bar Touch
1min Rest
For Total Reps
THURSDAY 12.7.23 “ICE CAPADES”
OLYMPIC:
5×1 Squat Clean (2sec pause at bottom of squat) + Split Jerk
5×1 Hang Power Clean
METCON:
27min AMRAP of:
1min Ski Cals
1min Bike Cals
1min Rest
For Total Calories
FRIDAY 12.8.23 “SUGAR GLIDER”
WENDLER:
BACK SQUAT
40% x 5
50% x 5
60% x 5
METCON:
6 Rounds of:
12 Chin Ups (sub- 6 Ring Muscle Ups)
12 Snatch…135/95
18 Back Squat…135/95
2min Rest
For Time
(22min Time Cap)
SATURDAY 12.9.23 “THE BULDGE”
WENDLER:
SHOULDER PRESS
40% x 5
50% x 5
60% x 5
METCON:
E5MOM for 25min:
60m Reverse Sled Drag…405/315
20 DB Bench Press…70/50’s
15 KB Swing…97/70
For Slowest
SUNDAY 12.10.23 “CAFE ROX”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(2 Hang Power Clean, 1 Hang Squat Clean, 1 Jerk)
7×1 Snatch Complex
(2 Hang Power Snatch, 1 Hang Squat Snatch)
ZONE 2- 9:30am:
2000m Row
800m Run
2000m Ski
800m Run
3min Rest then:
120m Sled Push
800m Run
120m Farmers Carry
800m Run
For Recovery