WEEK OF 4.6.26
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
***Just a reminder that the SIM registration link is on the explode fitness instagram and posted in the gym. Deadline to register is April 20th!
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 4.6.26 “FIRE FOOT”
METCON:
E3MOM for 18min:
15/12cal Bike
12 Power Clean…115/75
6 Burpee Over Bar
For Slowest Round
MILE MASTERY:
2 Rounds of:
800m Run
1min Rest
For Time
TUESDAY 4.7.26 “TOP SHELF”
BUILDER:
3 Rounds of:
8 Bent Over Rows
8 Strict Chin Ups
8 KB Upright Rows
METCON:
E5MOM for 20min:
15 Toes to Bar
15 HSPU…floor
15 Goblet Squat
5 Ring Muscle Up (sub- 10 Pull Ups)
For Slowest Round
WEDNESDAY 4.8.26 “SKID ROW”
METCON:
Every 4min for 20min:
60m Sled Push…225/135
27/21cal Row
For Slowest Round
MILE MASTERY:
3 Rounds of:
3min AMRAP Run Cals
(Or 600m outside)
1min Rest
For Time
THURSDAY 4.9.26 “DUTCH OVEN”
BUILDER:
3 Rounds of:
8 Incline Bench Press
8 Dips
16 Banded Tricep Ext
METCON:
4 Rounds of:
1min AMRAP of Treadmill Cals
2min Rest
1min AMRAP of Ski Erg Cals
2min Rest
For Total Calories
FRIDAY 4.10.26 “CINDY KIT”
BUILDER:
3 Rounds of:
18 Cossack Squats (9 each)
18 Back Step Lunge (9 each)
18 DB Sit Ups
METCON:
10-1 of:
Snatch…135/95
(1 “CINDY” round before each set)
For Time
(18min Time Cap)
“CINDY” 5 Pull Ups, 10 Push Ups, 15 Air Squat
SATURDAY 4.11.26 “BUDDY SYSTEM”
With a partner, complete the following:
STRENGTH:
Work up to a heavy 2 Rep Deadlift and Bench
METCON:
34…21…13…8 of:
Deadlift…315/225
Bench…225/135
Ski Cals
For Time
*One partner works, other partner rests
SUNDAY 4.12.26 “ROXY 8“
8 Rounds of:
cash in- 200m Run
Then:
- 60m Burpee Broad Jump
- 1000m Row
- 1000m Ski
- 60m Farmers Carry
- 60m Sled Push…225/180
- 60m Sled Rope Drag…225/180
- 80 Wall Balls
- 30m Sandbag Lunge
(48min Time Cap)
*each round begins with 200m run then work through element within the associated round