WEEK OF 7.8.24
**PROGRAM NOTES**
This week OLYMPIC work will be on Monday and Wednesday. CORE VALUES will be before Thursdays intervals.
This will be the last week for BUILDER on Tuesday and Friday.
Next week we begin our first week of the first cycle of WENDLER 5.3.1
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 7.8.24 “ARMOR ALL”
OLYMPIC:
9Ă—1 Clean n Jerk (work up to a heavy single)
METCON:
7 Rounds of:
8 Clean n Jerks…135/95
16 Heavy Wall Balls…30/20…10/9
(25min Time Cap)
TUESDAY 7.9.24 “BURNT ENDS”
BUILDER:
21…15…9 of:
Bench Press
Dips
DB Shoulder Press
METCON:
50/40cal Ski
(11) 10m Sled Push…180/135
50 Pull Ups
30 Burpee Bar Touch
(3) 10m Sled Push…180/135
For Time
(14min Time Cap)
WEDNESDAY 7.10.24 “TURBO”
OLYMPIC:
9×1 Snatch (work up to a heavy single)
METCON:
12 Rounds of:
6 Snatch…135/95
3 RMU (sub- 9 Chin Ups)
30 Double Unders
For Time
(24min Time Cap)
THURSDAY 7.11.24 “BARNEY RUBBLE”
CORE VALUES:
100 DB Sit Ups
(E2MOM…5 each side hip raise)
METCON:
E3MOM for 12min:
22/17cal Bike
E3MOM for 12min:
22/17cal Row
For Slowest Round
FRIDAY 7.12.24 “BASE JUMPER”
BUILDER:
21…15…9 of:
Barbell Bent Over Row
Strict Pull Ups
KB Upright Rows
METCON:
5 Rounds of:
3min AMRAP of:
Cash in:
9 Shoot Throughs
9 Toes to Bar
Remainder of 3min Max Box Jump Overs (sub- S DB Step Ups…50/35…20”)
For Total Reps
SATURDAY 7.13.24 “MOST MUSCULAR”
METCON:
E5MOM for 25min:
30 Back Squat…115/75
15 Bench Press…225/155
7 S Arm DB Snatch…100/70
For Slowest Round
SUNDAY 7.14.24 “HARD ROX”
OLYMPIC:
E3MOM of 1 High Hang Squat Snatch
E3MOM of 1 High Hang Squat Clean n Jerk.
HYROX:
15 Rounds of:
400m Run
9 Wall Balls
30m Farmers Carry
30m Burpee Broad Jump
For Time