WEEK OF 3.24.25

***NEW CLASS ADDED***

Thursday 7pm HYROX Prep

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 3.24.25 “REEPER”

STRENGTH:

E4MOM for 12min:

12 Shoulder Press

6 Bench Press

12 Dips

12 Skull Crushers

METCON:

50/40cal Ski

50 Back Squats…115/75

30 Pull Ups (sub- 13 Ring Muscle Ups)

30/25cal Bike

25/20cal Ski

25 Back Squats…115/75

15 Pull Ups (sub- 7 Ring Muscle Ups)

15/12cal Bike

For Time

(17min Time Cap)

TUESDAY 3.25.25 “SUNKEN TREASURE”

STRENGTH:

E4MOM for 12min:

12 Deadlift

12 Strict Pull Ups

12 Barbell Bent Over Row

12 Barbell Curls

METCON:

5 Rounds of:

3min AMRAP of:

40/32cal Row

Remainder of 3min max reps Bench…135/85

2min Rest

For Total Bench Reps

WEDNESDAY 3.26.25 “ROPE BURN”

STRENGTH:

12 Back Box Squats

12 Walking Barbell Lunge

12 Bulgarian Split Squat

METCON:

21/7…15/5…9/3 of:

Devils Press…50/35’s

Rope Climb

2min Rest

24/12…18/9…12/6 of:

Heavy Wall Balls…30/20…10/14

DB Hang Clean n Jerk…50/35’s

For Time

(22min Time Cap)

THURSDAY 3.27.25 “SKI BUM”

OLYMPIC:

5×1 TnG Snatch

METCON:

Every 6min for 24min:

120m Reverse Sled Drag…180/135

20 Snatch…115/75

20/17cal Ski

For Slowest Round

HYROX:

25 mins of a shake out run

**Chalk talk: 20-25 mins of rules review, standards, strategies, etc.   race weekend!!

FRIDAY 3.28.25 “CHIPPED TOOTH”

CORE VALUES:

1min… :45sec… :30sec of:

Hollow Hold

Rt Side Plank

Lf Side Plank

Plank

METCON:

3 Rounds of:

24/19cal Bike

12 Chest to Bar Pull Ups

24 DB Sit Ups…35/25

12 Burpee Bar Touch

400m Run (24cal Treadmill)

For Time

(21min Time Cap)

SATURDAY 3.29.25 “THE GRIPPLER”

METCON:

With a partner, split reps of:

Every 9min for 27min:

200m Farmers Carry…97/70’s

60 HSPU…floor (sub- HR Push Ups)

60 Wall Balls…20/14…10

For Slowest Round

SUNDAY 3.30.25 “12 PACK”

HYROX:

**Good luck to all those competing in Hyrox this weekend!!! This workout is for anyone who is not competing. A dose of variation to switch up training this week. Next week we are back to Hyrox specific workouts.

12 Rounds of:

12 Clean n Jerks…95/55

24/19cal Bike

3min Rest

6 Rounds of:

12 Burpee onto Plate

24/19cal Ski

For Time