WEEK OF 7.24.23
**PROGRAM NOTES**
This week we will conclude our 6 week MILE MASTERY program on Monday with the final retest of a 1mile run.
Beginning Wednesday and on Friday we will enter into a 2 week phase of BUILDER. BUILDER is based on body building principals that will bring blood flow to and strengthen the connective tissue like ligaments and tendons. The intention is to take these next two weeks and prepare our body for another 8 week round of WENDLER 5,3,1.
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
As always the our programming aims for constant variation with functional movements done at relative intensity. CONSISTENCY is the holy grail. Therefore for the majority of the time we train we try to stay below volume and loading thresholds in order to maximize intensity without being too sore or too beat up to apply the same intensity the following days.
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 7.24.23 “CHILLY WILLY”
MILE MASTERY:
1mile Run
METCON:
5 Rounds of:
3min AMRAP of:
24/19cal Ski
Remainder of time “Cindy Rounds”
For Total Reps
TUESDAY 7.25.23 “TIGERS BLOOD”
OLYMPIC:
7×1 Clean Complex
(Complex= 1 Power Clean, 1 High Hang Squat Clean, 1 Split Jerk)
METCON:
21…18…15…12 of:
Clean n Jerks…135/95
Burpee Box Jump…24/20”
For Time
(16min Time Cap)
WEDNESDAY 7.26.23 “SPACE SHUTTLE”
BUILDER:
21…15…9 of:
Shoulder Press
DB Bench Press
Dips
Bulgarian Split Squat
METCON:
E7MOM for 21min:
8 (15m) Shuttle Touches)
2 (15m) HS Walk (sub-bear crawl)
16 S Arm DB Snatch
32 Heavy Wall Ball
For Slowest Round
THURSDAY 7.27.23 “VENTRICULAR TACHYCARDIA”
OLYMPIC:
7×1 Snatch Complex
(Complex= 2 Power Snatch, 2 High Hang Squat Snatch)
METCON:
EMOM for 24min:
EVEN Min- 10/8 Bike Cals
ODD Min- 60m Sled Push…90/45
For Slowest Round
FRIDAY 7.28.23 “THE SPECIAL”
BUILDER:
21…15…9 of:
Strict Pull Ups
DB Bent Over Row
Good Morning
Barbell Bicep Curl
METCON:
5 Rounds of:
18 Squat Snatch…95/65 (sub- 21 Back Squat)
6 Ring Muscle Ups (sub- heavy chin ups)
For Time
(17min Time Cap)
SATURDAY 7.29.23 “KILLER 8”
HEAVY METCON:
E4MOM for 20min of:
6 Deadlift…315/225
7 Squat Clean…155/105
8 Bench Press…205/125
For Time
SUNDAY 7.30.23 “TART CHERRY”
OLYMPIC- 8:30am:
5×2 Squat Clean Thruster
5×2 Low Hang Squat Snatch
3×1 Split Jerk
ZONE 2- 9:30am:
15min AMRAP of:
20/15cal Row
5 G.I. Janes
15min AMRAP of:
Run 200m
10 KB Swings…53/35
15min AMRAP of:
Bike 20/15cal
15 KB Snatch…53/35
For Recovery
YOGA- 10:45am: