WEEK OF 5.19.25
CROSSFIT EXPLODE
**MURPH 5/26 10:00am Kickoff**
**MEMORIAL DAY MURPH AFTER PARTY FUNDRAISER**
Following “MURPH” we will have food and beverages and games to party and help raise some funds for Team Explode plus individual “Coach Tracy” headed to Nashville in May to compete at the next level of the 2025 CrossFit Games.
In preparation for Memorial Day “MURPH” these next coming weeks we will be incorporating running into the weekly schedule.
Also, similar to the past few weeks we will be doing some mini STRENGTH sessions before the METCON. The goal of these mini sessions is to maximize strength gains with little time. Push the loading in these sets!
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 5.19.25 “BAR BACK”
METCON:
Cash in- 5 Rounds of “CINDY”
27…21…15…9 of:
Hang Clean…95/65
Push Press…95/65
Back Squat…95/65
For Time
(16min Time Cap)
MILE MASTERY:
Every 5min for 15min:
800m Run
TUESDAY 5.20.25 “DEADPOOL”
STRENGTH:
Warm up with small sets then do 6 reps at a heavy weight for Deadlift.
METCON:
Every 5min for 25min:
30/24cal Row
15 Deadlifts…185/125
15 Bench Press…135/85
For Slowest Round
WEDNESDAY 5.21.25 “HUMDINGER”
METCON:
2 Rounds of:
9min AMRAP of:
Cash in- 120m Sled Push…45/25
30 Chest to Bar Pull Ups
30 Burpee Bar Touch
30/24cal Ski
30 KB Swings…70/53
3min Rest
For Total Reps
MILE MASTERY:
E5MOM for 15min:
400m Run
THURSDAY 5.22.25 “SCOOTER MCGAVIN”
STRENGTH:
9…7…5 of:
Strict HSPU
Dips
DB Skull Crushers
METCON:
40…30…20…10 of:
Bike Cals (32…24…16…8)
HSPU…45’s (sub- HR Push Ups)
For Time
(16min Time Cap)
FRIDAY 5.23.25 “HAIL YEA”
MILE MASTERY:
1mile Run (retest)
METCON:
8 Rounds of:
15 Wall Balls…20/14
6 Burpee onto Plate
15/12cal Ski
For Time
(22min Time Cap)
SATURDAY 5.24.25 “COMING CLEAN”
STRENGTH:
Work up to a heavy Squat Clean
METCON:
3 Rounds of:
15 Squat Cleans…155/105
21 Pull Ups
400m Run (outside)
For Time
(15min Time Cap)
SUNDAY 5.25.25
9am HYROX PREP CLASS w Dom