WEEK OF 4.22.24
**PROGRAM NOTES**
Time to run!! This week we begin 6 weeks of MILE MASTERY. We’ll be incorporating running work on Tuesdays and Thursdays replacing the past few week’s BUILDER program. The goal is to decrease our mile time and become more proficient at running. A good replacement for running would be Rowing or Biking on the C2 Bike Erg. Multiply the running work by 1 (women) or 1.25 (men) for the Row and multiply the running by 2 (women) or 2.25 (men) for the Bike Erg.
CORE VALUES will still be on Friday and we will be practicing the OLYMPIC lifts on Monday and Wednesday before that days METCON.
We are still 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 4.22.24 “VITRUVIAN MAN”
OLYMPIC:
9×1 Power Clean and Push Jerk
METCON:
10-4 of:
Clean n Jerk…155/105
(2 Rounds of “Cindy” after each set)
For Time
(18min Time Cap)
TUESDAY 4.23.24 “SKEET SKEET”
MILE MASTERY:
1 Mile Run
METCON:
3 Rounds of:
27/21cal Ski
27 Snatch…95/65
1min Rest
(15min Time Cap)
WEDNESDAY 4.24.24 “WEEZY”
OLYMPIC:
9×1 Power Snatch
METCON:
2 Rounds
60m S DB OH Walking Lunge
8 Wall Walks
50 Box Jump Overs
30 Med Ball Knees to Chest
30 Burpee onto plate
50 KB Swing
For Time
(28min Time Cap)
THURSDAY 4.25.24 “BRAKE WIND”
METCON:
E2MOM for 24min:
:20sec AMRAP of Bike Cals
For Total Calories
MILE MASTERY:
3 Rounds of:
3min AMRAP of Runner Calories (or 800m outside)
3min Rest
For Total Calories
FRIDAY 4.26.24 “SIMPLE SIMON”
CORE VALUES:
3 Rounds of:
25 V-Ups
40 Russian Twists
(12min time cap)
METCON:
10 Rounds of:
15 Wall Balls…20/14…10
4 Bar Muscle Ups (sub- 9 Chin Ups)
For Time
(19min Time Cap)
SATURDAY 4.27.24 “LIVER KING”
METCON:
5 Rounds of:
200m Sled Drag/Farmers Carry…135/95…70/53’s
20 Bench Press…205/125
For Time
SUNDAY 4.28.24 “HY GENE”
OLYMPIC- 8:30am:
7×1 CnJ Complex
(2 Deadlift to below the knee, 1 Below the knee hang Squat Clean, 1 Split Jerk)
7×1 Snatch Balance
HYROX- 9:30am:
2 Rounds of:
2000m Run
30m Sandbag Walking Lunge…blue/red
60m Burpee Broad Jump
1000m Row
1000m Ski
60m Sled Push…315/225
For Time
(45min Time Cap)