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WEEK OF 12.9.24

8
Dec

WEEK OF 12.9.24

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

***This Saturday 12/14/24 coach Tracy and coach Anthony will be running a gymnastics workshop. The goal is to get you on your way to being more proficient in HSPU and Bar Muscle Ups.***

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 12.9.24 “BODY PUMP”

STRENGTH:

3×1 Front Squat

BUILDER:

3 Rounds of:

12 Strict Pull Ups

12 Barbell Bent Over Rows

METCON:

Every 3min for 18min:

22 KB Swings…70/53

18 Single DB Box Step Ups…50/35…20”

14 Toes to Bar

For Slowest Round

TUESDAY 12.10.24 “HOBGOBBLER”

SKILLS:

2 Rounds of:

2min Double or Triple Under Practice

2min to work on L Sit hold from chin up or paralettes

METCON:

21…15…9 of:

Snatch…135/95

Bike Cals (15…10…5)

3min Rest then:

21…15…9 of:

HSPU…25’s

Run Cals

For Time

(16min Time Cap)

WEDNESDAY 12.11.24 “CHESTNUTS”

STRENGTH:

3×1 Deadlift

METCON:

*split all reps and calories as needed

10 Rounds of:

15 Back Squats…135/95

15 Chest to Bar Pull Ups

15 Burpee Over Bar

For Time

(27min Time Cap)

THURSDAY 12.12.24 “VO2”

SKILLS:

2 Rounds of:

2mins to practice Pull Ups

1min to practice Dip Holds (ring dips, matador dips)

METCON:

E2MOM for 24mins:

6 Rounds of- 15cal Run

Then:

6 Rounds of- 15/12cal Bike

For Slowest Round

FRIDAY 12.13.24 “COLD FRONT”

STRENGTH:

3×1 Bench Press

METCON: 

E3MOM for 15min:

25/20cal Ski

Remainder of 2min Clean n Jerks…155/105

1min Rest

For Total Clean n Jerks

CORE VALUES:

7min AMRAP of:

34 Russian Twists

34 Grasshoppers

34 Knees to Chest

SATURDAY 12.14.24 “JACKED”

STRENGTH:

3×1 Shoulder Press

METCON:

E3MOM for 21min:

9 Double KB Front Squat…70/53’s

7 Deadlift…315/225

5 Bench Press…225/135

For Slowest Round

SUNDAY 12.15.24 “ROX JAMS”

NO OLYMPIC CLASS TODAY

HYROX:

48min AMRAP of:

500m Row

30m Burpee Broad Jump

30m Farmers Carry

30m Walking Lunge

30m Sled Push

50 Wall Balls

500m Ski

30m Sled Push

30m Sled Pull

(E6MOM 800m Run)

For Total Reps