WEEK OF 6.2.25

CROSSFIT EXPLODE

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 6.2.25 “BACK STREET”

STRENGTH:

Every 2min for 8min:

4 Strict Chest to Bar Pull Ups

4 Back Squats

METCON:

Every 5min for 20min:

21/18cal Bike

18 Back Squats…135/95

18 Chest to Bar Pull Ups

For Slowest Round

TUESDAY 6.3.25 “TAP WATER”

STRENGTH:

Every 2min for 8min:

5 Deadlifts

5 Shoulder Press

METCON:

8 Rounds of:

15 Shoulder to OH…115/75

21/18cal Row

1min Rest

For Time

(21min Time Cap)

WEDNESDAY 6.4.25 “DUMB LUCK”

CORE VALUES::

12min AMRAP of:

36 Grasshoppers

36 Sit Ups

36 Med Ball Knees to Chest

36 Russian Twists

(Every 3min 1min Plank)

METCON:

4 Rounds of:

20/17cal Ski

15 DB Power Cleans…50/35’s

10 DB Step Ups…24/20”…50/35’s

For Time

(14min Time Cap)

THURSDAY 6.5.25 “ROPE A DOPE”

STRENGTH:

E2MOM for 8min:

2 Weighted Chin Ups

8 KB SDLHP

METCON:

5 Rounds of:

3min AMRAP of:

Cash in- 200m Sled Push…45/25

Remainder of time Rope Climbs

2min Rest

For Total Rope Climbs

FRIDAY 6.6.25 “BALL BUSTER”

STRENGTH:

5min EMOM of:

2 Power Cleans

METCON:

3 Rounds of:

40 Wall Balls…20/14…10

15 Power Cleans…135/95

For Time

(15min Time Cap)

SATURDAY 6.7.25 “JUMP STREET”

Every 7min for 28min:

27/21cal Bike

21 S Arm DB Hang Clean n Jerks…70/50

15 Burpee Box Jump Over…24/20”

9 Chin Ups

For Slowest Round

SUNDAY 5.25.25 “CHICKEN ROX”

HYROX:

3 Rounds of:

800m Run

30m Burpee Broad Jump

500m Row

30m Reverse Rope Sled Drag

400m Run

30m Sled Push

500m Row

30m Farmers Carry

40 Wall Balls

2min Rest

For Time

(45min Time Cap)