WEEK OF 4.29.24
**PROGRAM NOTES**
More running this week with MILE MASTERY. We’ll be incorporating running work on Tuesdays and Thursdays mostly after the day’s METCON.. 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 day’s 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 4.29.24 “WITHOUT A PADDLE
OLYMPIC:
9×1 Hang Squat Clean and Split Jerk
METCON:
5 Rounds of:
4min AMRAP of:
20 HSPU
8 Clean n Jerk…155/105
6 Burpee over bar
-remainder of 4min Max Cal Row
2min Rest
For Total Calories Rowed
TUESDAY 4.30.24 “RESTITUTION”
METCON:
E4MOM for 20min:
15 Pull Ups
30 Push Ups
45 Air Squats
15/12cal Ski
For Slowest Round
MILE MASTERY:
E2MOM for 18min:
200m Run
WEDNESDAY 5.1.24 “CHIPS”
OLYMPIC:
9×1 High Hang Squat Snatch
METCON:
100 Double Unders
40 Burpee Bar Touch
50 KB Swings
50 Box Jump Overs
10 Wall Walks
5 Rope Climbs
60m S DB OH Walking Lunge
40 Toes to Bar
50 S Arm DB Snatch
800m Run
For Time
(32min Time Cap)
THURSDAY 5.2.24 “CORONARY”
METCON:
E3MOM for 30min:
each round alternate between:
20/16cal Bike
20/16cal Ski
For Slowest Round
MILE MASTERY:
2 Rounds of:
5min AMRAP of Runner Calories (or 1200m outside)
2min Rest
For Total Calories
FRIDAY 5.3.24 “10 FOLD”
CORE VALUES:
5 Rounds of:
12 V-Ups
20 Grasshoppers
(9min time cap)
METCON:
10 Rounds of:
3 Ring Muscle Ups (sub- 6 Chin Ups)
9 Hang Snatch…95/65
12 Back Squat…95/65
For Time
(19min Time Cap)
SATURDAY 5.4.24 “DISCO BALLS”
METCON:
5 Rounds of:
21 Heavy Wall Balls…30/20…10
15 Bench Press…205/125
9 Power Cleans…185/125
For Time
SUNDAY 5.5.24 “HY TIDE”
OLYMPIC- 8:30am:
7×1 Snatch Complex
(2 Snatch Deadlift to above the knee, 1 Below the knee hang Squat Snatch)
7×1 Squat Clean + Push Jerk
HYROX- 9:30am:
5 Rounds of:
500m Ski
800m Run
30m Farmers Carry
30m Burpee Broad Jump
500m Row
For Time
(45min Time Cap)