WEEK OF 4.1.24
**FAT 7 Checkout day 4.1.24**
**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 4.1.24 “WARTHOG”
**FAT 7 Checkout day today**
OLYMPIC:
5×1 Clean n Jerk Complex
(1 Deadlift *pause below knee*, 1 Squat Clean, 1 Split Jerk)
METCON:
21…15…9 of:
Power Clean…115/75
S2OH…115/75
Back Squat…115/76
Chest to Bar Pull Ups
2min Rest Then:
9…7…5 of:
Power Cleans…165/115
S2OH…165/115
Back Squat…165/115
Bar Muscle Ups (sub- strict chin ups)
For Time
(22min Time Cap)
TUESDAY 4.2.24 “BLUE STEEL”
BUILDER:
18…12…6 of:
Strict Pull Up
Barbell Bent Over Row
DB Curl
METCON:
E3MOM for 18min:
18 HSPU…25’s
60m Reverse Sled Drag…270/180
For Slowest Round
WEDNESDAY 4.3.24 “JACOBS LADDER”
OLYMPIC:
5×1 Snatch Complex
(1 Deadlift *pause below knee* 1 Squat Snatch)
METCON:
27min AMRAP of:
Up ladder by 3:
Toes to Bar
S Arm KB Hang Snatch
Wall Balls
Box Jumps
Ski Cals
**every round begins with (6) 30m Shuttle Touch and 15m HS Walk**
For Total Reps
THURSDAY 4.4.24 “SUMMIT”
BUILDER:
18…12…6 of:
DB Incline Bench
Shoulder Press
Dips
METCON:
E2MOM for 8min:
1st interval- :20sec AMRAP Cal Run
2nd interval- :40sec AMRAP Cal Run
3rd Interval- 1min AMRAP cal Run
4th Interval- 1:20min AMRAP cal Run
Then:
E2MOM for 8min:
1st interval- :20sec AMRAP Cal ski
2nd interval- :40sec AMRAP Cal ski
3rd Interval- 1min AMRAP cal ski
4th Interval- 1:20min AMRAP cal ski
Then:
E2MOM for 8min:
1st interval- :20sec AMRAP Cal Bike
2nd interval- :40sec AMRAP Cal Bike
3rd Interval- 1min AMRAP cal Bike
4th Interval- 1:20min AMRAP cal Bike
For Total Cals
FRIDAY 4.5.24 “CINDY LOU”
CORE VALUES:
40…30…20…10 of:
Extended S arm DB Sit Ups
Grasshoppers
(12min time cap)
METCON:
E4MOM for 24min:
2 Rounds of “CINDY”
200m Sprint
For Slowest Round
SATURDAY 4.6.24 “ARMS DEALER”
METCON:
E5MOM for 25min:
1min Sandbag Front Hold…blue/red
(5 G.I. Jane’s if you drop)
15 Bench Press…185/105
15/12cal Row
For Slowest Round
SUNDAY 4.7.24 “HY VOLUME”
OLYMPIC- 8:30am:
7×1 Low Hang Squat Snatch
7×1 Split Jerk
7×1 High Hang Squat Clean
HYROX- 9:30am:
5 Rounds of:
400m Run
30m Sandbag Walking Lunge…blue/red
400m Run
30m Burpee Broad Jump
400m Run
20 Wall Balls
400m Run
500m Row
For Time
(45min Time Cap)