WEEK OF 5.27.24
**IMPORTANT DATES**
-MONDAY “MURPH”!!
-10:00am Kickoff with BBQ to follow.
-Bring your friends and family!!
**PROGRAM NOTES**
This week OLYMPIC work will be on Tuesday and Thursday. CORE VALUES will be before Wednesdays METCON and Friday will be the first day of a BUILDER cycle.
Going forward for the next 6 weeks we will be doing BUILDER on Tuesdays and Thursdays. OLYMPIC on Mondays and Wednesdays and CORE VALUES on Fridays.
We are implementing BUILDER for 6 weeks to strengthen ligaments and tendons before we start another strength cycle of WENDLER.
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 5.27.24 “MURPH”
*10:00am National Anthem
*10:05am 3,2,1… GO!
1mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1mile Run
For Time
TUESDAY 5.28.24 “CRUISE SHIP”
OLYMPIC:
5×1 High Hang Squat Clean
7×1 Clean n Jerk
METCON:
7 Rounds of:
7 Clean n Jerk…155/105
21/17cal Row
1min Rest
For Time
(21min Time Cap)
WEDNESDAY 5.29.24 “LEG FLUSH”
CORE VALUES:
10 Rounds of:
6 Extended Barbell Sit Up
8 Staggered Stance Good Morning
10 Grasshoppers
(12min Time Cap)
METCON:
10 Rounds of:
30m Sled Push
3 Wall Walks
12 Wall Balls
9 KB Swing
For Time
(27min Time Cap)
THURSDAY 5.30.24 “HYPOXIA”
OLYMPIC:
5×1 Snatch Balance
7×1 Snatch
METCON:
E3MOM for 12min:
1min AMRAP of Row Cals
Then:
E3MOM for 12min:
1min AMRAP of Bike Calories
For Total Calories
FRIDAY 5.31.24 “MUSCLE BOUND”
BUILDER:
2 Rounds of:
18 Chin Ups
21 Bent Over Row
Then:
2 Rounds of:
18 KB Upright Row
21 Barbell Curls
METCON:
3 Rounds of:
8 Ring Muscle Ups (sub- Bar Muscle Ups or 12 Dips)
12 Snatch…135/95
16 Back Squat…135/96
20/17cal Ski
1min Rest
For Time
(17min Time Cap)
SATURDAY 6.1.24 “DEAD ZONE”
METCON:
19…17…15…13 of:
Deadlift…225/155
Shoulder Press…115/75
Bike Calories (17…15…13…11)
Burpee Bar Touch
For Time
SUNDAY 6.2.24 “ROX OFF”
OLYMPIC:
Work up to a 1RM Clean n Jerk and Snatch
HYROX:
E8MOM for 40min:
800m Run
Then:
Round 1- 60m Burpee Broad Jump
Round 2- 60m Reverse Rope Sled Drag
Round 3- 60m Sled Push
Round 4- 90m Farmers Carry
Round 5- 75 Wall Balls
For Slowest Round