WEEK OF 4.21.25
CROSSFIT EXPLODE
***Saturday April 26th “MANION” 11:00am***
7 Rounds of:
400m Run
29 Back Squats…35/95
**MEMORIAL DAY MURPH AFTER PARTY FUNDRAISER**
Following “MURPH” we will have food and beverages and games to party and help raise some funds for Team Explode plus individual “Coach Tracy” headed to Nashville in May to compete at the next level of the 2025 CrossFit Games.
In preparation for Memorial Day “MURPH” these next coming weeks we will be incorporating running into the weekly schedule.
Also, similar to the past few weeks we will be doing some mini BUILDER sessions before the METCON. The goal of these sessions is to build lean tissue and strengthen ligaments and tendons so we can apply maximum intensity to the daily Metcons.
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 4.21.25 “COMING CLEAN”
METCON:
21…15…9 of:
Shoot Throughs (sub- Ring Muscle Ups)
Power Clean…155/105
For Time
(15min Time Cap)
MILE MASTERY:
5 Rounds of:
2min AMRAP of Treadmill Calories
2min Rest
TUESDAY 4.22.25 “WATER LOGGED”
STRENGTH:
E4MOM for 12min:
8 Back Squats
8 DB Bench
8 Heavy Pull Ups
METCON:
Every 4min for 24min:
21/17cal Row
30 Air Squats
14 Pull Ups
For Slowest Round
WEDNESDAY 4.23.25 “BURPEE BARRAGE”
METCON:
6min AMRAP of:
60m Farmers Carry…70/53
15 Burpee onto plate
1min Rest
6min AMRAP of:
15/11cal Bike
15 S Arm DB S2OH…50/35
1min Rest
6min AMRAP of:
15 Med Ball Knees to Chest…20/14
15 Burpee Bar Touch
For Total Reps
MILE MASTERY:
With a partner:
12min AMRAP of:
15cal Run
THURSDAY 4.24.25 “WHIPPER SNATCHER”
STRENGTH:
E4MOM for 12min:
8 Deadlifts
8 Shoulder Press
8 Chin Ups
METCON:
10 Rounds of:
15 Wall Balls…20/14…10
4 Snatches…135/95
For Time
(16min Time Cap)
FRIDAY 4.25.25 “DRAG SHOW”
METCON:
200m Reverse Sled Drag…135/90
63/51cal Ski
42 Burpee Box Jumps…24/20”
21 Clean n Jerks…155/105
For Time
(17min Time Cap)
MILE MASTERY:
10min EMOM of:
100m Run
SATURDAY 4.26.25 “FREEDOM OF PRESS”
STRENGTH:
With a partner work up to a heavy bench press and heavy deadlift
METCON:
With a partner, complete the following:
54…42…30…18 of:
Deadlift…225/155
Bench Press…185/125
For Time
SUNDAY 4.27.25 “CLASSIC ROX”
HYROX:
2 Rounds of:
800m
30m Sled Push…225/180
800m Run
500m Row
30m Burpee Broad Jump
500m Ski
30m Sandbag Walking Lunge
800m Run
40 Wall Balls
3min Rest
For Time
(45min Time Cap)