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WEEK OF 4.21.25

20
Apr

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)