WEEK OF 3.25.24
**NO CLASSES SUNDAY 3/31 EASTER**
**T-Shirts are in- see a coach to pick up your order**
**PROGRAM NOTES**
We are continuing with our functional body building 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 3.25.24 “BLADE RUNNER”
OLYMPIC:
5×1 Snatch Complex
(2 Power Snatch, 1 Squat Snatch)
METCON:
E4MOM for 20min:
20cal Runner
10 Snatches…135/95
10 Toes to Bar
For Slowest Round
TUESDAY 3.26.24 “EL MACHIDA”
BUILDER:
18…15…12…9 of:
Strict Pull Up
Chest supported incline DB Row
(using a J-cup to raise a bench at 45’ angle)
Barbell Curl
METCON:
2 Rounds of:
20 Wall Facing Strict HSPU
20 Power Clean…135/95
50 Wall Balls…20/14…10
20 Burpee Box Jump Overs…24/20”
2min Rest
For Time
(20min Time Cap)
WEDNESDAY 3.27.24 “WATER LOGGED”
OLYMPIC:
5×1 Clean n Jerk Complex
(2 Power Cleans, 1 Squat Clean, 1 Split Jerk)
METCON:
10 Rounds of:
30/25cal Row
15 KB Swings…70/53
7 Burpee Over KB
For Time
(30min Time Cap)
THURSDAY 3.28.24 “HIGH POWERED”
BUILDER:
18…15…12…9 of:
DB Incline Bench
Shoulder Press
Skull Crushers
METCON:
E2MOM for 14min:
:20sec AMRAP Calorie Run
Then:
E3MOM for 14min:
:20sec AMRAP Calorie Bike
For Total Calories
FRIDAY 3.29.24 “LICKITY SPLIT”
CORE VALUES:
27…21…15…9 of:
Strict Knees to Chest
Extended S arm DB Sit Ups
Grasshoppers
Good Mornings
METCON:
E4MOM for 24min:
5 Bar Muscle Ups
25 Air Squats
15/12cal Bike
For Slowest Round
SATURDAY 3.30.24 “HOLDO”
METCON:
E4MOM for 24min:
1min Sandbag Front Hold…blue/red
(5 G.I. Jane’s if you drop)
15 Back Squat…135/95
3 Rope Climbs
For Slowest Round
SUNDAY 3.31.24 “HY VOLTAGE”
**NO CLASSES TODAY**
OLYMPIC- 8:30am:
5×1 Low Hang Squat Clean
5×1 Split Jerk
7×1 Low Hang Squat Snatch
HYROX- 9:30am:
3 Rounds of:
1200m Run
30m Sandbag Walking Lunge…blue/red
60m Burpee Broad Jump
40 Wall Balls
1000m Row
For Time
(45min Time Cap)