WEEK OF 8.17.26
***BRING A FRIEND WEEK
From 8/17-8/21 feel free to bring a friend!!
***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
Currently along with the daily METCON we are in a phase of Wendler 5,3,1. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
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 8.17.26 “FLAT TIRE”
STRENGTH:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
6 Rounds of:
2min AMRAP of:
8 Deadlifts…225/155
8 Burpee Over Bar
Remainder of 2min Bike Cals
1min Rest
For Total Bike Cals
TUESDAY 8.18.26 “THE SNOWMAN”
STRENGTH:
Back Squat
40% x 5
50% x 5
60% x 5
METCON:
3 Rounds of:
7min AMRAP of:
50cal Ski
50 Air Squats
40 DB Bench Press…50/35
30 Pull Ups
1min Rest
For Total Reps
WEDNESDAY 8.19.26 “MASH 12”
CORE VALUES:
3 Rounds of:
40 Grasshoppers
40 Russian Twists
40 Sit Ups
(9min Time Cap)
METCON:
31min AMRAP of:
Cash in:
1200m Run
Then:
50 S Arm Snatch…50/35
10 Wall Walks
60m Sled Push…225/180
50 S DB Box Step Ups
50cal Row
50 S DB Hang Squat Clean…50/35
For Total Reps
THURSDAY 8.20.26 “HIGH CAPACITY”
OLYMPIC:
Take 10mins to work up to a heavy complex of:
2 Snatch High Pull + 1 Squat Snatch
METCON:
E4MOM for 24min:
40/32cal Bike
5 Ring Muscle Ups (sub- BMU, 15 Pull Ups, 15 Toes to rings)
For Slowest Round
FRIDAY 8.21.26 “BAG O NUTS”
STRENGTH:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
6 Rounds of:
60m Sandbag Carry…150/100
(Sub- KB Front rack Carry)
12 Sandbag Squats…150/100 (sub- Goblet Squats
12 S Arm DB S2OH…70/50
1min Rest
For Time
(22min Time Cap)
SATURDAY 8.22.26 “PAY PAL”
With a parter, share reps and complete the following:
200m Sled Drag…135/90
75 Cleans…155/105
75 Bench Press…155/105
75cal Row
75 Toes to Bar
For Time
SUNDAY 8.23.26 “ROX STEADY”
HYROX:
2 Rounds of:
400m Run
1000m Row
400m Run
40 Heavy Wall Balls
400m Run
1000m Ski
120m Sled Push…315/225
4min Rest
For Time
(45min Time Cap)