WEEK OF 4.27.26
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Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.
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.
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See you all at the gym💪🏻
MONDAY 4.27.26 “OPTIMIZED”
METCON:
4 Rounds of:
4min AMRAP of:
21 Snatch…95/65
21 Back Squat…95/65
21 Bench Press…135/95
21/17cal Bike
2min Rest
For Total Reps
MILE MASTERY:
3 Rounds of:
800m Run
1min Rest
(hit each round at your 1mile pace)
TUESDAY 4.28.26 “RING ROW”
BUILDER:
3 Rounds of:
12 Strict Chin Ups
12 Upright Row
12 BB Bicep Curl
METCON:
Every 3min for 21min:
3 Ring Muscle Ups (sub- 10 Pull Ups)
20/17cal Row
For Slowest Round
WEDNESDAY 4.29.26 “ATE ROX”
METCON:
8 Rounds of:
(2) 40’ Rope Sled Pull…225/180
30m Sled Push…225/180
15 Goblet Squats…70/53
15m Burpee Broad Jump
1min Rest
For Time
(30min Time Cap)
MILE MASTERY:
8 Rounds of:
200m Run
For Time
THURSDAY 4.30.26 “ICE BIKE”
BUILDER:
3 Rounds of:
12 Bench Press
12 Dips
12 Tricep Banded Ext
METCON:
5 Rounds of:
20/17cal Ski
20/17cal Bike
2min Rest
For Time
(19min Time Cap)
FRIDAY 5.1.26 “MURPH PREP 3”
BUILDER:
3 Rounds of:
12 Back Step Lunge
12 Cossack Squats
METCON:
E4MOM for 24min:
6 Clean n Jerks…135/95
2 “CINDY” Rounds
200m Run (sub- 200m Row)
For Slowest Round
(1 “CINDY” Round = 5 Pull Ups, 10 Push Ups, 15 Air Squat)
SATURDAY 5.2.26 “MAGNUSSON”
METCON:
With a partner, complete the following:
400m Axle Front Rack carry…160/110
(other partner does Farmer Carry…70/53’s)
150 Back Squat…185/125 (from rack)
200/160cal Ski
For Time
SUNDAY 5.3.26 “JACK IN THE ROX”
HYROX:
5 Rounds of:
9min AMRAP of:
Cash in- 800m Run
10 Burpee Broad Jump
20/17cal Ski
30m Sled Push
20/17cal Row (rowers under pull up rig)
2min Rest
For Total Reps