WEEK OF 6.30.25
CROSSFIT EXPLODE
**10:00am Class Only 4th of July**
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 6.30.25 “THE PEDDLER”
BUILDER:
3 Rounds of:
15 Bench Press
15 Dips
15 Shoulder Press
METCON:
3 Rounds of:
21 Hang Clean n Jerk…95/65
27/21cal Bike
For Time
(15min Time Cap)
TUESDAY 7.1.25 “SKIN WALKER”
OLYMPIC:
7Ă—2 Hang Snatch High Pull
5Ă—1 Snatch
METCON:
10 Rounds of:
40 Double Unders
12 KB Swings…70/53
3 Wall Walks
For Time
(22min Time Cap)
WEDNESDAY 7.2.25 “HUSKY”
STRENGTH:
5min EMOM of:
2 Back Step Lunges
(Take barbell from rack)
METCON:
2 Rounds of:
40/30cal Ski
30m Burpee Broad Jump
30m Sled Push…270/225
40/30cal Row
60m Farmers Carry…70/53’s
400m Run
40 Wall Balls…20/14…10
2min Rest
For Time
(26min Time Cap)
THURSDAY 7.3.25 “PRIAPULIDA”
BUILDER:
3 Rounds of:
15 Barbell Bent Over Row
15 Strict Pull Ups
15 DB Lateral Raise
METCON:
E3MOM for 15min:
22/15cal Row
12 Toes to Bar (5 RMU or BMU)
For Slowest Round
FRIDAY 7.4.25 “BEAR ARMS”
**4th of July**
10:00am Class Only
With a partner, complete the following:
20min AMRAP up ladder of:
3 Bear Complex…95/65
3 Burpee Over Bar
3 Pull Ups
For Total Reps
(Up ladder= sets of 3,6,9,12,15,18,21…)
SATURDAY 7.5.25 “STONE COLD”
E5MOM for 25min:
12 Bench Press…205/115
8 Double DB Hang Snatch…70/50’s
6 Burpee Box Jump Overs…30/24”
For Slowest Round
SUNDAY 7.6.25 “ROX N ROLL”
HYROX:
5 Rounds of:
800m Run
(2) 40” Reverse Rope Sled Drag
30m Burpee Broad Jump
30m Walking Lunge
300m Row
For Time
(52min Time Cap)