WEEK OF 2.23.26

**5pm and 6pm CLASS ONLY**

SNOW DAY

Currently in addition to the daily METCON we are in a STRENGTH cycle. Throughout the week we will be using Back Squat, Deadlift, Bench Press and Shoulder Press followed by an Auxiliary movement. We will be progressing from lighter weight, higher Reps to heavier weight and lower reps. Go as heavy as possible during working sets so the last two reps are difficult. As always, form is paramount!

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 2.23.26 “SNODEN”

STRENGTH

3×2 Back Squat

3×8 Cossack Squat

METCON:

27…21…15…9 of:

Back Squat…95/65

Ski Cals

Burpee Over Bar

Chest to Bar Pull Ups

For Time

(15min Time Cap)

TUESDAY 2.24.26 “CRAZY 8”

OLYMPIC:

5min EMOM of:

2 Hang Clean + 1 Jerk

METCON:

8 Rounds of:

16/13cal Bike

8 Clean n Jerks…155/105

8 Burpee Box Jump…24/20”

For Time

(22min Time Cap)

WEDNESDAY 2.25.26 “HAND CHEWER”

STRENGTH:

3×2 Close Grip Bench Press

3×8 Skull Crushers

METCON:

Every 7min for 35min:

400m Treadmill Run

20 HSPU…floor

30m Sled Push…180/135

For Slowest Round

THURSDAY 2.26.26 “QUIET RIOT”

STRENGTH:

3×2 Weighted Chin Ups

3×8 Barbell Bent Over Row

METCON:

3 Rounds of:

20/17cal Ski

20/17cal Row

2min Rest

15/12cal Row

15/12cal Ski

2min Rest

For Time

(26min Time Cap)

FRIDAY 2.27.26 “OPEN 26.1”

STRENGTH:

3×2 Deadlift

3×12 DB Curls

METCON:

TBA (we’ll find out Thursday night what today’s workout will be)

SATURDAY 2.28.26 “ARM STRONG”

10 Rounds of:

15 Bench Press…135/95

1 Rope Climb (sub- 3 “Perry pulls)

10/8cal Bike

For Time

(28min Time Cap)

SUNDAY 3.1.26 “CHICKEN ROX“

HYROX:

3 Rounds of:

800m Run

30m Burpee Broad Jump

500m Row

30m Reverse Rope Sled Drag

400m Run

30m Sled Push

500m Row

30m Farmers Carry

40 Wall Balls

2min Rest

For Time

(45min Time Cap)