WEEK OF 6.24.24
***HOLIDAY SCHEDULE***
7.3.24 Wednesday- Normal Schedule
7.4.24 Thursday- 10am Class Only
7.5.24 Friday- Normal Schedule
**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 6.24.24 “BAKERS DOZEN”
OLYMPIC:
7Ă—2 Hang Clean
5Ă—1 Squat Clean (2sec pause at bottom of squat)
METCON:
3 Rounds of:
12 Clean n Jerks…155/105
12 Strict HSPU
12/8cal Bike
12 Toes to Bar
For Time
(15min Time Cap)
TUESDAY 6.25.24 “NEBUCHADNEZZAR”
BUILDER:
21…15…9 of:
(keep it light for rounds of 21 and 15, go heavier on 9)
Bench Press
Dips
DB Shoulder Press
Skull Crushers
METCON:
5 Rounds of:
15 Snatches…95/65
15 Wall Balls…20/14…10
15 Pull Ups (sub- 5 RMU or BMU)
For Time
(14min Time Cap)
WEDNESDAY 6.26.24 “TUNER”
OLYMPIC:
7×2 Snatch Complex (3 Snatch Deadlifts, 2 Power Snatch, 1 Squat Snatch)
METCON:
E12MOM for 24min:
120m Sled Push…135/90
200 Double Unders
120m DB Waiter Walk (one hand up, one down)
40 S Arm DB Clean n Jerk
-remainder of 10min Ski Erg calories
-2min Rest
For Total Reps
THURSDAY 6.27.24 “BLACK MIRROR”
CORE VALUES:
12min AMRAP of:
1min Around the world knees to chest
(knees up to the right, rotate to the left, knees down to the left. Then reverse)
1min Med Ball rotation throws at wall
1min Sit Ups
METCON:
E4MOM for 24min:
20/17cal Bike
15/12cal Ski
For Slowest Round
FRIDAY 6.28.24 “GEEZER”
BUILDER:
21…15…9 of:
(keep it light for rounds of 21 and 15, go heavier on 9)
Banded Strict Chin Ups
Barbell Bent Over Row
KB Upright Row
Barbell Curl
METCON:
E7MOM for 21min:
18 Burpee Box Jumps…24/20”
12 Deadlifts…225/155
18 Toes to Bar (9 BMU or RMU)
For Slowest Round
SATURDAY 6.29.24 “CLEAN FREAK”
METCON:
E4MOM for 20min:
Min 1- 3 Rope Climbs
Min 2- 5 Power Cleans
Min 3- 10 Burpee Over Bar
Min 4- Rest
*increase Clean weights each round 135/95, 155/105, 185/125, 205/145, 225/155
SUNDAY 6.30.24 “ROX STAR”
OLYMPIC:
3×5 Snatch Balance
5×5 Squat Snatch
9×1 Clean n Split Jerk
HYROX:
1mile Run
60m Farmers Carry
60 Wall Balls
60m Sled Push
1000m Row
60m Burpee Broad Jump
30m Sandbag Walking Lunge
30m Sled Rope Drag
1000m Ski
60m Burpee Broad Jump
1mile Run
60 Wall Balls
For Time
(42min Time Cap)