WEEK OF 3.18.24
**PROGRAM NOTES**
Congrats to everyone who participated in this years Open!
Coming up soon the top 25% of everyone who competed will go on to the next stage Quarterfinals. From there the best of the best will go on to live competition at this years Semifinals before the finals of the 2024 CrossFit Games.
**NEW PROGRAMMING**
That being said we are going to enter into a short functional body building g phase on Tuesdays, Thursdays and Core on Friday. Our Olympic lifts will now be on Monday, Wednesday and Sunday.
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 3.18.24 “GOOD FOR YOU”
OLYMPIC:
5×2 Snatch
METCON:
3 Rounds of:
18/15 Ski Cals
18 Snatches…135/95
21 Back Squats…135/95
24 Toes to Bar
For Time
(19min Time Cap)
TUESDAY 3.19.24 “THE JUMP OFF”
BUILDER:
18…15…12…9 of:
Strict Chin Up
KB Upright Row
Barbell Curl
METCON:
2 Rounds of:
9min AMRAP of:
4 Wall Walks
6 Box Jump Overs…24/20”
16 DB Bench Press…50/35
6 Box Jump Overs…24/20”
2min Rest
For Total Reps
WEDNESDAY 3.20.24 “LOWER HALF”
OLYMPIC:
5×2 Clean n Jerk
METCON:
13 Rounds of:
60m Sled Push…90/45
1 Round of “CINDY”
For Time
(30min Time Cap)
THURSDAY 3.21.24 “VITAMIN 02”
BUILDER:
18…15…12…9 of:
DB Bench
Shoulder Press
Bench Dips
METCON:
E3MOM for 15min:
1:30min AMRAP Calorie Run
Then:
E3MOM for 15min:
1:30min AMRAP Calorie Bike
For Total Calories
FRIDAY 3.22.24 “EQUILIBRIUM”
CORE VALUES:
8min EMOM of:
Min1- AMRAP of Strict Knees to Chest
Min2- AMRAP of Extended S arm DB Sit Ups
Min3- AMRAP of Russian Twists
Min4- AMRAP of Grasshoppers
METCON:
E2MOM for 18min:
3 Bar Muscle Ups
5 Burpee Over Bar
7 Clean n Jerk…135/95
For Slowest Round
SATURDAY 3.23.24 “AVALANCHE”
METCON:
10 Rounds of:
30m Sandbag Carry…blue/red
10 Sandbag Squats…blue/red
8 Deficit HSPU…(2) 45’s
10/8cal Ski
For Time
SUNDAY 3.24.24 “HY ALTITUDE”
OLYMPIC- 8:30am:
5×1 Low Hang Squat Clean
5×1 Split Jerk
7×1 Low Hang Squat Snatch
HYROX- 9:30am:
5 Rounds of:
800m Run
40” Rope Sled Drag…315/225
30m Sled Push…315/225
22 Wall Balls
500m Row
For Time
(45min Time Cap)