WEEK OF 3.11.24
**PROGRAM NOTES**
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 3.11.24 “FRAN-KENSTEIN”
OPEN SKILLS:
6min EMOM of:
Min1- 8 Pull Ups, 4 Bar Muscle Ups, 4 RMU
Min2- AMRAP of Box Jump Overs
Min3- 8 Toes to Bar
METCON:
27…21…15…9 of:
Thrusters…115/75
Chest to Bar Pull Ups
(18min Time Cap)
TUESDAY 3.12.24 “WATER LOGGED”
OLYMPIC:
5×1 Snatch
(Work up to a single rep at 80%)
METCON:
5 Rounds of:
11 Snatch…155/105
22 HSPU…floor
33/26cal Row
1min Rest
For Time
(23min Time Cap)
WEDNESDAY 3.13.24 “CLOSE QUARTERS”
OPEN SKILLS:
6min EMOM of:
Min1- AMRAP of Box Jump Overs
Min2- 20m HS Walk or Bear Crawl
METCON:
3 Rounds of:
(6) 40’ Rope Pull Sled Drag
40/32cal Ski
40 KB Swings
60m Walking Lunge
6 Wall Walks
1min Rest
For Time
(36min Time Cap)
THURSDAY 3.14.24 “BURN VICTIM”
OLYMPIC:
5×1 Clean n Jerk
(Work up to a single rep at 80%)
METCON:
E3MOM for 15min:
1min AMRAP Calorie Run
Then:
E3MOM for 15min:
1min AMRAP Calorie Bike
For Total Calories
FRIDAY 3.15.24 “24.3”
CORE VALUES:
8min EMOM of:
Min1- 1min Plank Hood
Min2- AMRAP of DB Sit Ups
Min3- AMRAP of Rt Side Hip Raise
Min4- AMRAP of Lf Side Hip Raise
METCON:
OPEN 24.3
TBA
SATURDAY 3.16.24 “4 PILLARS”
METCON:
3 Rounds of:
200m Sandbag Carry…blue/red
200m Sled Push…90/45
25 Bench Press…185/115
30 Heavy Wall Balls…30/20…10
For Time
SUNDAY 3.17.24 “HY SCORE”
OLYMPIC- 8:30am:
5×1 Snatch Balance
7×2 Squat Snatch
5×1 Clean low hang high pull
7×1 Squat Clean
HYROX- 9:30am:
E3MOM for 45min:
0:00- 15min:
400m Run
15min- 30min:
20 Wall Balls
30m Sled Push
30min- 45min:
400m Run
For Slowest 400m Run