WEEK OF 5.13.24
**IMPORTANT DATES**
“MURPH”
Monday 5.27.24- 10:00am with BBQ to follow. Sign up sheet on the whiteboard for food items
**PROGRAM NOTES**
This week we will continue with MILE MASTERY on Tuesdays and Thursdays mostly after the day’s METCON. The goal is to decrease our mile time and become more proficient at running to prepare us further for MURPH on 5/27. 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 5.13.24 “PREP SCHOOL”
OLYMPIC:
5×1 Snatch Balance
5×1 High Hang Squat Snatch
METCON:
E5MOM for 20min:
18 Pull Ups
21 Push Ups
34 Air Squats
15/12cal Bike
For Slowest Round
TUESDAY 5.14.24 “COLD FRONT”
METCON:
5 Rounds of:
9 Snatch…155/105
30/24cal Ski
9 Burpee Over Bar
1min Rest
For Time
(24min Time Cap)
MILE MASTERY:
1…3…5…3…1 of
Calorie Run
(1min Rest after each run)
WEDNESDAY 5.15.24 “CRAZY EIGHTS”
OLYMPIC:
5×1 Front Squat + Split Jerk
5×1 Power Clean
METCON:
8 Rounds of:
8 DB Burpees
8 DB Hang CnJ
8 Toes to Bar
2min Rest Then:
8 Rounds of:
(4) 30m Shuttle Touch
8 DB Box Step Ups
8 Wall Facing HSPU
For Time
(26min Time Cap)
THURSDAY 5.16.24 “NORTHERN PIKE”
METCON:
E4MOM for 28min:
1min Pike Hold (feet on rower, hips elevated above shoulders)
1min Max Calorie Row
For Total Calories Rowed
MILE MASTERY:
E3MOM for 12min:
400m Sprint
FRIDAY 5.17.24 “ROUND TOWN”
CORE VALUES:
5 Rounds of:
12 Good Mornings
12 DB Sit Ups
(E3MOM 1min Hollow hold)
(9min time cap)
METCON:
7 Rounds of:
7 Bar Muscle Ups (sub- 12 Chin ups)
7 Clean n Jerk…135/95
9/7cal Bike
For Time
(18min Time Cap)
SATURDAY 5.18.24 “GRIDLOCK”
METCON:
3 Rounds of:
200m Sandbag Carry…blue/red
200m Sled Push…135/90
21 HSPU…45’s
For Time
SUNDAY 5.19.24 “HARD ROX”
OLYMPIC- 8:30am:
7×1 CnJ Complex
(2 Power Clean, 1 Hang Squat Clean)
7×1 Squat Snatch
HYROX- 9:30am:
E10MOM for 40min:
800m Run
30 Wall Balls
30m Sled Push
30m Burpee Broad Jump
For Slowest Round