WEEK OF 6.10.24

**PROGRAM NOTES**

This week OLYMPIC work will be on Monday and Wednesday. CORE VALUES will be before Thursdays intervals.

We will have BUILDER on Tuesday and Friday. 

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 6.10.24 “CHIP AHOY”

OLYMPIC:

7min EMOM of:

1 High Hang Squat Clean + 1 Push Jerk

METCON:

100/80cal Row

50 Clean n Jerk…135/95

40 Pull Ups (sub-20 RMU or BMU)

400m Run

For Time

(17min Time Cap)

TUESDAY 6.11.24 “JUGGALO”

BUILDER:

2 Rounds of:

21…15…9 of:

DB Bench

Dips

Shoulder Press

METCON:

10 Rounds of:

3 Burpee Box Jumps…24/20”

4 Snatches…135/95

15 Wall Balls…20/14…10

For Time

(22min Time Cap)

WEDNESDAY 6.12.24 “BLADDER CONTROL”

OLYMPIC:

7min EMOM of:

2 Snatch High Pull, 1 High Hang Squat Snatch

METCON:

E7MOM for 28min:

100 Double Unders

30m Walking Lunge

12 Devils Press

200m Run

For Slowest Round

THURSDAY 6.13.24 “THAT HITTER”

CORE VALUES:

11min AMRAP of:

11 Rt Side Hip Raise

11 Lf Side Hip Raise

11 Grasshopper

11 DB Sit Ups

(Every 3min, 1min plank hold)

METCON:

E2MOM for 12min:

Bike :10sec, :20sec, :30sec, :40sec, :50sec and 1min

Then:

E2MOM for 12min:

Ski :10sec, :20sec, :30sec, :40sec, :50sec and 1min

For Total Calories

FRIDAY 6.7.24 “CHUCK ROAST”

BUILDER:

2 Rounds of:

21…15…9 of:

Strict Pull Ups

Barbell Bent Over Row

KB Upright Row

METCON:

E4MOM for 20min:

60m Sled Push…135/90

20 HSPU

20 KB Swings…70/53

For Slowest Round

SATURDAY 6.8.24 “DEAD WRONG”

METCON:

20 Rounds of:

3 Deadlift…275/185

4 Burpee Over Bar

5 Toes to Bar

For Time

SUNDAY 6.9.24 “ROX SALT”

OLYMPIC:

9min EMOM of 1 Snatch

Rest then:

9min EMOM of 1 CnJ

HYROX:

1mile Run

60m Burpee Broad Jump

1000m Ski

50 Wall Balls

60m Reverse Rope Sled Drag

1mile Run

60m Sled Push

1000m Row

60m Farmers Carry

50 Wall Balls

For Time

(45min Time Cap)