WEEK OF 5.25.26
MONDAY “MURPH” 5/25/26.
***Friends and family all welcome!
***Potluck to follow (sign up sheet on whiteboard)
***Raffle baskets to support Tracy and Rachel!!
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This week we are concluding our MILE MASTERY cycle. There will be a retest on Monday before the METCON and Wednesday there will be some running in the METCON to keep our running fresh for MURPH the following Monday.
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 5.25.26 “MURPH”
*Arrival 9:30am
*Warm up on your own
*3,2,1 GO! 10:00am
METCON:
1mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1mile Run
For Time
TUESDAY 5.26.26 “ANAPHYLACTIC”
OLYMPIC:
Work up to a heavy complex of:
3 Deadlifts
4 Power Cleans
2 Jerks
METCON:
5 Rounds of:
3min AMRAP of:
21/17cal Row
15 Clean n Jerks…135/95
2min Rest
For Total Reps
WEDNESDAY 5.27.26 “ROYAL FLUSH”
CORE VALUES:
8min AMRAP of:
22 Barbell Sit Ups
22 Rt Side Hip Raise
22 Lt Side Hip Raise
22 Med Ball Knees to Chest
METCON:
50…40…30…20…10 of:
Calorie Ski (40…32…24…16…8)
(120m Sled Push…90/45 after each set)
For Time
(20min Time Cap)
THURSDAY 5.28.26 “POUND FOR POUND”
OLYMPIC:
Work up to a heavy complex of:
2 Power Snatch
1 Hang Squat Snatch
1 OHS
METCON:
21…15…9 of:
Snatch…155/105
Burpee Bar Touch
For Time
(14min Time Cap)
FRIDAY 5.29.26 “FROSTED FLAKES”
STRENGTH:
Every 2min for 6min:
5 Front Squat
9 Bent Over Rows
METCON:
8 Rounds of:
15 Wall Balls…20/14…10
15cal Ski
15 KB Swings…70/53
For Time
(22min Time Cap)
SATURDAY 5.30.26 “PEER PRESSURE”
METCON:
With a partner, complete the following:
8 Rounds of:
20 Bench Press…165/105
200m Reverse Sled Drag…180/135
200m Farmers Carry…70/53’s
400m Run
For Time
SUNDAY 5.31.26 “ROX STAR”
10 Rounds of:
10 Wall Balls
10m Burpee Broad jump
10m Sandbag Lunge
200m Run
Then:
10 Rounds of:
10cal Ski
10m Farmers Carry
200m Run
For Time
(42min Time Cap)