WEEK OF 7.31.23
**PROGRAM NOTES**
Another week of fitness that is FUN annnd good for you!!
Monday and Wednesday we will be finishing up 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 prepare our body for another 8 week round of WENDLER 5,3,1 starting next Monday.
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 7.31.23 “FURY”
BUILDER:
18…15…12…9 of:
Bench Press
Dips
DB Tricep OH Ext
Bulgarian Split Squats
METCON:
21….15….9 of:
S2OH…135/95
Chest to Bar Pull Ups
Bike Calories (15…9…6)
For Time
(11min Time Cap)
TUESDAY 8.1.23 “JANE FONDA”
OLYMPIC:
7×1 Snatch Complex
(Complex= 1 Power Snatch, 2 OHS, 1 TnG Squat Snatch)
METCON:
5 Rounds of:
12 Snatch…135/95
12 G.I. Janes
For Time
(19min Time Cap)
WEDNESDAY 8.2.23 “JACOB’S LADDER”
BUILDER:
18…15…12…9 of:
Strict Pull Ups
Sumo Deadlift
KB Upright Row
DB Curls
METCON:
22min AMRAP of:
Up ladder by 3 of:
Toes to Bar
S Arm KB Hang Snatch
Wall Balls
Box Jumps
Ski Cals
*every round begins with 6 (30m) Shuttle Touches and (1) 15m HS Walk
For Total Reps
THURSDAY 8.3.23 “FLASHBACK”
OLYMPIC:
7×1 CnJ Complex
(Complex= 1 High Hang Squat Clean, 2 Power Clean, 1 Split Jerk)
METCON:
EMOM for 24min:
EVEN Min- 10/8 Ski Cals
ODD Min- 60m Sled Push…90/45
For Slowest Round
FRIDAY 8.4.23 “HIGH LEVEL”
CORE VALUES:
50…40…30 of:
V Ups
Grasshoppers
METCON:
2 Rounds of:
9…7…5 of:
Thruster…135/95
Ring Muscle Ups (sub- heavy chin ups)
Cash out- 100 Double Unders
3min Rest
For Time
(18min Time Cap)
SATURDAY 8.5.23 “BOATS AND THE LOGS”
HEAVY METCON:
400m Reverse Sled Drag…135/90
400m Axle Carry…180/140
40 Bench Press…185/115
400m Run
For Time
SUNDAY 8.6.23 “STEADY STATE”
OLYMPIC- 8:30am:
5×2 Squat Clean
6×2 Muscle Snatch
7×1 Push Jerk
ZONE 2- 9:30am:
38min AMRAP of:
1200m Run
3000m Row
75/60cal Bike
For Recovery
YOGA- 10:45am: