WEEK OF 6.3.24

**PROGRAM NOTES**

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

BUILDER will be 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 6.3.24 “SNAP DRAGON”

OLYMPIC:

7min EMOM of:

1 Squat Clean (2sec pause at depth), 1 Split Jerk

METCON:

50/40cal Bike

40 Pull Ups (sub- 30 RMU or BMU)

200m Sled Push…135/90

For Time

(12min Time Cap)

TUESDAY 6.4.24 “HUNG JURY”

BUILDER:

2 Rounds of:

21 DB Bench

21 Dips

then:

2 Rounds of:

21 Shoulder Press

21 Skull Crusher

METCON:

5 Rounds of:

12 Hang Cleans…155/105

24 Wall Balls…20/14…10

400m Run

1min Rest

For Time

(21min Time Cap)

WEDNESDAY 6.5.24 “DUMB WAITER”

OLYMPIC:

7min EMOM of:

2 Squat Snatch (2sec pause at depth)

METCON:

3 Rounds of:

8min AMRAP of:

90m Waiter Walk (one DB OH, one DB farmers carry)

90m Reverse Sled Drag

20 Burpee Box Jumps

5 Wall Walks

20 Toes to Bar

20 KB Swings

100 Double Unders

2min Rest

For Total Calories

THURSDAY 6.6.24 “20 SPOT”

CORE VALUES:

9min AMRAP of:

10 Grasshoppers

10 DB Sit Ups

10 Med Ball Knees to Chest

(Every 3min, 1min plank hold)

METCON:

EMOM for 8min:

:20sec AMRAP of Row Cals

Then:

EMOM for 8min:

:20sec AMRAP of Bike Calories

For Total Calories

FRIDAY 6.7.24 “SWOLE PATROL”

BUILDER:

2 Rounds of:

21 Pull Ups

21 DB Bent Over Row

Then:

2 Rounds of:

21 KB Upright Row

21 Barbell Curls

METCON:

3 Rounds of:

25 Snatch…95/65

25/20cal Ski

25 HSPU

For Time

(14min Time Cap)

SATURDAY 6.8.24 “CHEST BUMP”

METCON:

10 Rounds of:

6 Deadlift…225/155

5 Shoot Throughs

Then:

10 Rounds of:

200m Run

10 Bench Press…135/95

For Time

SUNDAY 6.9.24 “CHICKEN ROX”

OLYMPIC:

5×1 Snatch Balance

7×1 High Hang Squat Snatch

5×1 Power Clean

7×1 High Hang Squat Clean

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)