WEEK OF 5.6.24
**IMPORTANT DATES**
“MURPH”
Monday 5.27.24- 10:00am with BBQ to follow. There will be a sign up sheet on the whiteboard for potluck.
**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 5.6.24 “THE CRUX”
OLYMPIC:
9×1 Squat Snatch (pause below the knee on the deadlift)
METCON:
4 Rounds of:
8 Snatch…155/105
21 Pull Ups
34 Push Ups
47 Air Squats
For Time
(28min Time Cap)
TUESDAY 5.7.24 “BIG PIG”
METCON:
E5MOM for 20min:
30m Sled Push…270/180
30m Reverse Sled Drag…270/180
30m Sled Push…270/180
Remainder of 4min Calorie Ski
For Total Ski Cals
MILE MASTERY:
EMOM for 16min:
100m Run
WEDNESDAY 5.8.24 “NICKLE PLATED”
OLYMPIC:
9×1 Squat Clean (pause on the deadlift below the knee) and Split Jerk
METCON:
5 Rounds of:
12 Double DB Hang Snatch
30m S Arm OH Walking Lunge
Then:
5 Rounds of:
75 Double Unders
12 V Ups
Then:
5 Rounds of:
4 Wall Walks
16 Box Jump Overs
For Time
(35min Time Cap)
THURSDAY 5.9.24 “WITCH DOCTOR”
METCON:
E3MOM for 30min:
each round alternate between:
:40sec AMRAP Bike Cals
:40sec AMRAP Row Cals
For Slowest Round
MILE MASTERY:
5…4…3…2…1 of:
Min AMRAP of Runner Calories
1min Rest after each set
For Total Calories
FRIDAY 5.10.24 “DEAD END”
CORE VALUES:
5 Rounds of:
12 DB Sit Ups
15 Strict Med Ball Knees to chest
(9min time cap)
METCON:
12 Rounds of:
3 Ring Muscle Ups (sub- 6 Chin Ups)
5 Deadlift…275/195
7/5cal Bike
For Time
(21min Time Cap)
SATURDAY 5.11.24 “NUTS AND BOLTS”
METCON:
3 Rounds of:
27 Toes to Bar
21 Heavy Wall Balls…30/20…10
15 Power Cleans…185/125
9 S2OH…185/125
For Time
SUNDAY 5.12.24 “ROX SLIDE”
OLYMPIC- 8:30am:
7×1 CnJ Complex
(2 Clean Deadlift, 1 Hang Squat Clean)
5×1 Split Jerk
5×1 Snatch Balance
HYROX- 9:30am:
E4MOM for 16min:
400m Run
30m Sled Push
Then:
E4MOM for 16min:
500m Row
21 Wall Balls
Then:
E4MOM for 16min:
500m Ski
20m Farmers Carry
For Slowest Round