WEEK OF 6.9.25

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 6.9.25 “NEGATIVE BOYANT”

STRENGTH:

Take 7mins to work up to a heavy 2rep Bench Press

METCON:

4 Rounds of:

5min AMRAP of:

21 Bench Press…155/95

15 DB Hang Cleans…50/35’s

9 DB Box Step Ups…50/35’s…20”

Remainder of 5min Calorie Row

2min Rest

For Total Calories Row

TUESDAY 6.10.25 “TOE JAM”

STRENGTH:

Use 8mins to work up to a heavy 2rep Thruster

METCON:

50 Back Squats…95/65

40 Toes to Bar

40 Thrusters…95/65

30 Toes to Bar

30 Thrusters…95/65

20 Toes to Bar

For Time

(15min Time Cap)

WEDNESDAY 6.11.25 “DEAD END”

STRENGTH:

Take 8mins to work up to a heavy 3rep Deficit Deadlift

METCON:

Every 4min for 20min:

12 Deadlifts…225/155

12 Burpee Over Bar

24/19cal Bike

For Slowest Round

THURSDAY 6.12.25 “2 MINUTE DRILL”

CORE VALUES:

3 Rounds of:

18 S Arm DB Extended Arm Sit Up

18 Rt Side Hip Raise

18 Lf Side Hip

36 Flutter Kicks

(8min Time Cap)

METCON:

3 Rounds of:

2min AMRAP of Ski Calories

1min Rest

2min AMRAP of 30m Sled Push

1min Rest

2min AMRAP of Calorie Row

1min Rest

For Total Reps

FRIDAY 6.13.25 “COMBAT READY”

STRENGTH:

Take 6mins to work up to a heavy Snatch

METCON:

10 Rounds of:

12 Wall Balls…20/14…10

3 Snatches…135/95

3min Rest then:

30 G.I. Janes

For Time

(15min Time Cap)

SATURDAY 6.14.25 “AXLE GREASE”

3 Rounds of:

20 Axle Bar S2OH…160/110

20 Axle Bar Cleans…160/110

200m Axle Bar Front Rack Carry…160/110

400m Run

For Time

(30min Time Cap)

SUNDAY 6.15.25 “HYBALL”

HYROX:

800m Run

1000m Row

400m Run

70 High Wall Balls

3min Rest then:

800m Run

1000m Ski

400m Run

60m Burpee Broad Jump

3min Rest then:

800m Run

For Time

(42min Time Cap)