WEEK OF 2.26.24
**PROGRAM NOTES**
The 2024 CrossFit World Wide Open begins this week!
Register HERE
We will be running the Open workout every Friday for the next 3 weeks. The morning and day classes will be regular class format. Friday night we will post a warm up on the whiteboard to complete on your own and the coach for that hour will get everyone set up into heats.
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 2.26.24 “POWERBAR”
OPEN SKILLS:
6min EMOM of:
Min1- 10m HS Walk or Bear Crawl
Min2- AMRAP of Box Jump Overs
Min3- 8 Toes to Bar
METCON:
7 Rounds of:
5 G.I. Jane’s
7 S2OH…135/95
9 Power Clean…135/95
11 Back Squat…135/95
1min Rest
For Time
(22min Time Cap)
TUESDAY 2.27.24 “DEVIL YOU KNOW”
OLYMPIC:
5×1 Snatch Complex
(2 Deadlifts, 1 Power, 1 Squat)
METCON:
3 Rounds of:
11 Devils Press…50/35’s
22cal Run
22 HSPU…45’s
22 Pull Ups
22 Box Jump Overs
1min Rest
For Time
(22min Time Cap)
WEDNESDAY 2.28.24 “MONTAGE”
OPEN SKILLS:
6min EMOM of:
Min1- 1min Max Cross Overs
Min2- 8 Pull Ups (most difficult progression)
Min3- 8 10m HS Walk or Bear Crawl
METCON:
2 Rounds of:
16min AMRAP of:
(14) 30m Shuttle Touches
90m Sled Push…225/180
7 Wall Walks
15 Toes to Bar
25 S Arm DB Snatch
35 Wall Balls
45 Calorie Row
2min Rest
For Total Reps
THURSDAY 2.29.24 “ONE V ONE”
OLYMPIC:
5×1 Clean n Jerk Complex
(2 Deadlifts, 1 Power Clean, 1 Squat Clean, 1 Split Jerk)
METCON:
E3MOM for 15min:
1:30min AMRAP Calorie Ski
Then:
E3MOM for 15min:
1:30min AMRAP Calorie Bike
For Total Calories
FRIDAY 3.1.24 “OPEN 24.1”
CORE VALUES:
9min EMOM of:
Min1- AMRAP of Russain Twists
Min2- AMRAP of DB Sit Ups
Min3- AMRAP of Strict Knees to Chest
METCON:
21 S Arm DB Snatches…50/35
21 Burpee over DB
21 S Arm DB Snatches…50/35
21 Burpee over DB
15 S Arm DB Snatches…50/35
15 Burpee Over DB
15 S Arm DB Snatches…50/35
15 Burpee Over DB
9 S Arm DB Snatches…50/35
9 Burpee Over DB
9 S Arm DB Snatches…50/35
9 Burpee Over DB
For Time
(15min Time Cap)
REGISTER FOR THE 2024 OPEN HERE
SATURDAY 3.2.24 “BEHEMOTH”
STRENGTH:
Work up to a heavy ish Bench Press
METCON:
10 Rounds of:
12/9cal Bike
60m Sandbag Carry…blue/red
10 Sandbag Front Squats…blue/red
8 Bench Press…225/135
For Time
SUNDAY 3.3.24 “HYROX”
OLYMPIC- 8:30am:
7×2 Low Hang Clean High Pull
5×2 Squat Clean (2sec pause at depth)
7×2 High Hang Squat Snatch
HYROX- 9:30am:
1k Run
1000m Ski
1k Run
60m Sled Push…270/180
1k Run
60m Sled Rope Pull…270/180
1k Run
90m Burpee Broad Jump
1k Run
1000m Row
1k Run
180m Farmers Carry
1k Run
90m Sandbag Lunge
1k Run
100 Wall Balls14/10…10/9
For Time
*This is the actual race format for Hyrox Fitness Racing. See how your time stacks up!