WEEK OF 2.12.24
***9am and 12pm CLASS CANCELED 2/13/24***
**PROGRAM NOTES**
The 2024 CrossFit Games are right around the corner beginning Feb 29th. We typically program the Open workouts for Fridays. For these next 7 weeks we will be adding in additional skills practice that we typically see demanded in the Open. These OPEN SKILLS sessions are intended to be done at a lower intensity emphasizing technique to refresh or gain the particular skills involved.
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 2.12.24 “SKINNYVILLE”
OPEN SKILLS:
6min EMOM of:
Min1- 10m HS Walk or Bear Crawl
Min2- 8 HSPU
Min3- 8 Toes to Bar
METCON:
21…15…9…15…21 of:
KB Swings…70/53
Burpee Bar Touch
Calorie Ski
Hang Clean n Jerk…95/65
Back Squat…95/65
For Time
(27min Time Cap)
TUESDAY 2.13.24 “DIRTY 30”
OLYMPIC:
9×1 Squat Clean + Hang Clean + Jerk
METCON:
E10MOM for 30min:
30 HSPU…floor
30 Pull Ups
30 Box Jump Overs…24/20”
30 Deadlift…185/125
For Slowest Round
WEDNESDAY 2.14.24 “HEART THROB”
OPEN SKILLS:
6min EMOM of:
Min1- 1min Max Double Unders
Min2- 5 HSPU (most difficult progression)
Min3- 5 Bar Muscle Up (sub- 5 Chin Up)
METCON:
3 Rounds of:
60m Reverse Sled Drag…180/135
60m Sled Push…180/135
7 Shoot Throughs
21 Toes to Bar
7 Devils Press…50/35’s
30m S DB OH Walking Lunge
2min Rest
(28min Time Cap)
THURSDAY 2.15.24 “REMIX”
OLYMPIC:
9×1 Hang High Pull Snatch + Squat Snatch
METCON:
E3MOM for 15min:
:40sec AMRAP Calorie Bike
Then:
E3MOM for 15min:
:40sec AMRAP Calorie Row
For Total Calories
FRIDAY 2.16.24 “SUPER FLY”
CORE VALUES:
12min EMOM of:
Min1- AMRAP of DB Sit Ups
Min2- AMRAP of Strict Tucks
Min3- AMRAP of Side Med Ball Throws
METCON:
5 Rounds of:
8 RMU (sub 16 Chin Ups)
16 Thrusters…115/75
1min Rest
For Time
(20min Time Cap)
SATURDAY 2.17.24 “BARBARIAN”
STRENGTH:
Work up to a heavy ish Bench Press
METCON:
10-1 of:
Double DB Hang Cleans…70/50’s
Double DB Squats…70/50’s
Bench Press…225/135
For Time
SUNDAY 2.18.24 “HYROX CUT”
OLYMPIC- 8:30am:
9×1 Heaving Snatch Balance + Snatch
9×1 Low Hang Squat Clean + Power Clean n Jerk
HYROX- 9:30am:
E11MOM for 22min:
800m Run
60m Farmers Carry
30m Burpee Broad Jump
then:
E11MOM for 22min:
1000m Row
50 Wall Balls
500m Ski
For Slowest Round