WEEK OF 2.5.24

** FAT7 BEGINS THIS WEEK!

• You can check in anytime this week before or after classes.
• 8 week friendly fat loss competition. 
• $50 to enter. Venmo @crossfitexplode
• Body fat is measured week 1 and then measured again 8 weeks later. 
• Whoever loses the most percent fat WINS $$$

**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.

Also new to the programming 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 2.5.24 “GROSS NEGLIGENCE” 

OPEN SKILLS:

6min EMOM of:

Min1- 10m HS Walk or Bear Crawl

Min2- 8 Toes to Bar

Min3- 8 Pull Ups (choose the most advanced progression of pull up you can.

METCON:

E5MOM for 25min:

60m Sled Push…135/90

12 Chest to Bar Pull Ups

18 Wall Balls…20/14…10

24 KB Swings…70/53

For Slowest Round

TUESDAY 2.6.24 “RATCHET” 

OLYMPIC:

9×1 Clean n Jerk

METCON:

21…15…9 of:

S2OH…135/95

Power Clean…135/95

Ski Cals (15…9…6)

Burpee Over Bar

For Time

(15min Time Cap)

WEDNESDAY 2.7.24 “TOP GUNS”

OPEN SKILLS:

6min EMOM of:

Min1- 1min Max Double Unders

Min2- 3 Wall Walks

Min3- 1min Box Jump Overs

METCON:

3 Rounds of:

(2) 40’ Rope Sled Pull…225/135

6 Wall Walks

30m S DB OH Walking Lunge

50 S Arm DB Snatch

20 HR Push Ups

2min Rest

(29min Time Cap)

THURSDAY 2.8.24 “HOT SEAT”

OLYMPIC:

9×1 Snatch

METCON:

E3MOM for 15min:

20/16cal Bike

Then:

E3MOM for 15min:

20/16cal Row

For Slowest Round

FRIDAY 2.9.24 “DR EVIL”

CORE VALUES:

8min EMOM of:

Min1- AMRAP of Russian Twists

Min2- AMRAP of Flutter Kicks

Min3- Left Side Plank Hold

Min4- Right Side Plank Hold

METCON:

5 Rounds of:

15 Strict HSPU

15 Hang Cleans…95/65

15 Thrusters…95/65

15/11cal Bike

1min Rest

For Time

SATURDAY 2.10.24 “BODY COUNT”

STRENGTH:

Work up to a heavy ish Snatch

METCON:

10 Rounds of:

3 RMU (sub- 10 Chin Ups)

5 Snatch…155/105

7 Burpee Over Bar

For Time

SUNDAY 2.11.24 “HEAD RUSH”

OLYMPIC- 8:30am:

7×1 High Hang Snatch

7×1 High Hang Clean n Jerk

HYROX- 9:30am:

E5MOM for 15min:

400m Run

30m Farmers Carry

then:

E5MOM for 15min:

500m Row

30m Burpee Broad Jump

then:

E5MOM for 15min:

500m Ski

35 Wall Balls

For Slowest Round