WEEK OF 6.17.24

**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 6.17.24 “GORLOCK”

OLYMPIC:

7min EMOM of:

2 Power Clean + 1 Split Jerk

METCON:

E5MOM for 20min:

2 Rounds of:

10/8cal Ski

8 DB Burpees…50/35’s

7 DB Hang Clean…50/35’s

6 DB S2OH…50/35’s

For Slowest Round

TUESDAY 6.18.24 “ROYAL FLUSH”

BUILDER:

4 Rounds of: (keep it light!)

15 Bench

15 Shoulder Press

15 Dips

15 Skull Crushers

METCON:

5 Rounds of:

60m Sled Push…90/45

18 HSPU

24 Wall Balls…20/14…10

For Time

(22min Time Cap)

WEDNESDAY 6.19.24 “ROPE A DOPE”

OLYMPIC:

7min EMOM of:

2 Power Snatch, 1 High Hang Squat Snatch

METCON:

E3MOM for 30min:

40 Double Unders

2 Rope Climbs

For Slowest Round

THURSDAY 6.20.24 “AORTIC EXPRESS”

CORE VALUES:

12min AMRAP of:

1min Rt Side Plank

1min Lf Side Plank

1min Plank

1min Sit Ups

METCON:

E4MOM for 24min:

20/17cal Row

15/12cal Bike

For Slowest Round

FRIDAY 6.21.24 “DEJAVU”

BUILDER:

4 Rounds of:

15 Strict Pull Ups

15 Goodmornings

15 DB Bent Over Row

15 KB Upright Row

METCON:

E10MOM for 20min:

25 Deadlifts…225/155

30 Burpee Over Bar

800m Run

For Slowest Round

SATURDAY 6.22.24 “SMALL DOSE”

METCON:

15 Rounds of:

4 Snatch…135/95

8 Back Squat…135/95

6 Chin Ups or 2 Ring Muscle Ups

For Time

SUNDAY 6.23.24 “POP ROX”

OLYMPIC:

7×2 Snatch Complex

2 High Hang Squat, 1 Power

7×2 CnJ Complex

2 High Hang Squat Clean, 1 Power Clean, 1 Split Jerk

HYROX:

E4MOM for 40min:

400m Run then:

Rd1- 60m Farmers Carry

Rd2- 40 Wall Balls

Rd3- 60m Sled Push

Rd4- 60m Burpee Broad Jump

Rd5- 250m Row

Rd6- 250m Ski

Rd7- 30m Sandbag Walking Lunge

Rd8- 30m Sled Rope Drag

Rd9- 40 Wall Balls

Rd10- 30m Burpee Broad Jump

For Slowest