WEEK OF 4.15.24
**PROGRAM NOTES**
This week will be our last week of functional body building with BUILDER before we start another MILE MASTERY cycle. This will still be on Tuesdays, Thursdays and still Core on Friday. Our Olympic lifts will still 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 4.15.24 “WET DOG”
OLYMPIC:
5×1 Clean n Jerk Complex
(2 Power Cleans, 1 Squat Clean, 1 Split Jerk)
METCON:
E6MOM for 24min:
7 Ring Muscle Ups (sub- 12 Chin Ups or 6 BMU)
15 Clean n Jerk…135/95
15 Back Squats…135/95
Remainder of 5min Calorie Row
Rest 1min
For Total Calories Rowed
TUESDAY 4.16.24 “SKID MARKS”
BUILDER:
21…15…9 of:
Strict Pull Up
KB Upright Row
Barbell Curl
METCON:
5 Rounds of:
15/12cal Bike
21 HSPU…25’s
15 Toes to Bar
9 Burpee Bar Touch
1min Rest
For Time
(22min Time Cap)
WEDNESDAY 4.17.24 “KANGAROO COURT”
OLYMPIC:
5×1 Snatch Complex
(2 Power Snatch, 1 Below the knee hang Squat Snatch)
METCON:
15 Rounds of:
5 Burpee Box Jumps
10 S Arm KB Hang Snatch
(2) 30m Shuttle Touch
For Time
(30min Time Cap)
THURSDAY 4.18.24 “SWITCHAROO”
BUILDER:
21…15…9 of:
Bench Press
DB Shoulder Press
Skull Crushers
METCON:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Run
2nd interval- :20sec AMRAP Cal Run
3rd Interval- 1:20min AMRAP cal Run
4th Interval- :20sec AMRAP cal Run
Then:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Ski
2nd interval- :20sec AMRAP Cal Ski
3rd Interval- 1:20min AMRAP cal Ski
4th Interval- :20sec AMRAP cal Ski
Then:
E2MOM for 8min:
1st interval- 1:20min AMRAP Cal Bike
2nd interval- :20sec AMRAP Cal Bike
3rd Interval- 1:20min AMRAP cal Bike
4th Interval- :20sec AMRAP cal Bike
For Total Calories
*compare to last two weeks*
FRIDAY 4.19.24 “ICE BATH”
CORE VALUES:
40…30…20…10 of:
Sit Ups
Grasshoppers
(Every 3min 1min Plank)
(12min time cap)
METCON:
3 Rounds of:
6 Rounds of “CINDY”
30/25cal Ski
1min Rest
For Time
(21min Time Cap)
SATURDAY 4.20.24 “TEXAS HOLD EM”
METCON:
E10MOM for 30min:
2min Sandbag Front Hold…blue/red
(5 G.I. Jane’s if you drop)
(must accumulate 2min)
2min HS Hold
(5 Burpees if you come down)
(Must accumulate 2min)
Then:
3 Rounds of:
40’ Rope Sled Drag…225/135
40’ Sled Push…225/135
For Slowest Round
SUNDAY 4.21.24 “HY VOLUME”
OLYMPIC- 8:30am:
9×1 High Hang Squat Snatch
9×1 High Hang Squat Clean + Jerk
HYROX- 9:30am:
E10MOM for 40min:
800m Run
15m Sandbag Walking Lunge…blue/red
30m Farmers Carry
30m Burpee Broad Jump
400m Run
30 Wall Balls
For Slowest Round