WEEK OF 3.23.26

***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode

***Just a reminder that the SIM registration link is on the explode fitness instagram and posted in the gym. Deadline to register is April 20th!

Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.

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 3.23.26 “BIG BACK”

METCON:

E3MOM for 15min:

8 Snatches…135/95

12 Chest to Bar Pull Ups

For Slowest Round

MILE MASTERY:

EMOM for 10min:

100m Run

For Slowest

TUESDAY 3.24.26 “28 DAYS”

BUILDER:

4 Rounds of:

8 Strict Chin Ups

8 BB Bent Over Row

8 DB Curls

METCON:

3 Rounds of:

28 Toes to Bar

28 KB Swings…70/53

28 HSPU…floor

2min Rest

For Time

(19min Time Cap)

WEDNESDAY 3.25.26 “HEAVY METALS”

METCON:

4 Rounds of:

(3)40’ Rope Sled Drag…180/135

7 Devils Press…50/35’s

30m S DB Walking Lunge…50/35

For Time

(15min Time Cap)

MILE MASTERY:

E6MOM for 12min:

1200m Run

THURSDAY 3.26.26 “THE ALTERNATOR”

BUILDER:

4 Rounds of:

8 Close Grip Bench Press

8 DB Shoulder Press

8 Banded Tricep Ext.

METCON:

E4MOM for 24min:

*alternate machine each round

50/40cal Ski

50/40cal Row

For Slowest Round

FRIDAY 3.27.26 “POWER HOUSE”

BUILDER:

4 Rounds of:

8 Front Rack Back Step Lunge

8 Cossack Squat

6 Negative Toes to Bar (3sec count down)

METCON:

E8MOM for 24min:

7 Burpee Over Bar

21 Hang Cleans…115/75

21 S2OH…115/75

21 Back Squats…115/75

21/17cal Bike

For Slowest Round

SATURDAY 3.28.26 “DOUBLE TROUBLE”

With a partner, complete the following:

3 Rounds of:

200m Sandbag Carry…150/100

30 Burpee Box Jumps…24/20”

30 Bench Press…205/125

30cal Bike

For Time

*One partner works, other partner rests

SUNDAY 3.29.26 “ROX STEADY“

HYROX:

2 Rounds of:

400m Run

1000m Row

400m Run

40 Heavy Wall Balls

400m Run

1000m Ski

120m Sled Push…315/225

4min Rest

For Time

(45min Time Cap)