WEEK OF 8.19.24
**PROGRAM NOTES**
COMING SOON…
EXPLODE CLASSIC
November 9th we will be holding our annual competition. Years past we’ve done the TRIPLES CLASSIC. This year will be a same sex partner competition. There will be an RX, Scaled and Masters Division.
Mark your calendar and grab a friend to compete with or we can always use help from volunteers.
This is the 6th week of an 8 week cycle of Wendler 5,3,1.
Again, this particular strength program fits hand-in-hand really well with our regularly scheduled class METCON. Wendler has eloquently planned for progression and intensity without too much volume. With consistency and proper execution, we will absolutely get strong after these next 8 weeks. Remember, the most important part of Wendler is the AMRAP for the final set.
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
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 8.19.24 “TRIPLE B’s”
WENDLER:
Bench Press
70% x 3
80% x 3
90% x 3 plus
METCON:
5…8…13…21 of:
Bench Press…185/105
Bike Calories (3…5…8…13)
Burpee Box Jump Overs…24/20”
S Arm Hang KB Snatch…70/53
For Time
(18min Time Cap)
TUESDAY 8.20.24 “STILTZ”
OLYMPIC:
7×3 Squat Snatch
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
7×1 Clean High Pull
METCON:
E5MOM for 20min:
12 Thrusters…135/95
12 Chest to Bar Pull Ups
200m Run
For Slowest Round
WEDNESDAY 8.21.24 “BEST BUDS”
WENDLER:
Back Squat
70% x 3
80% x 3
90% x 3 plus
METCON:
With a partner complete the following:
*or split reps in half for individual*
100 DB Hang Squat Clean Thrusters
400 Double Unders
(Partners split reps as needed)
2min Rest then:
10 Rounds of:
7 S Arm Devils Press
14 Toes to Bar
(Each partner completes a round before the next partner can start “you go, I go”)
2min Rest then:
3 Rounds of:
12 Wall Walks
30m OH DB Walking Lunge
(Partners split reps as needed for Wall Walks and do the lunges at the same time)
Then:
800m Run
For Time
(33min Time)
THURSDAY 8.22.24 “ACIDOSIS”
OLYMPIC:
7×3 Clean n Jerk
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
7×1 Snatch High Pull
METCON:
E3MOM for 24min:
25/20cal Bike
For Slowest Round
FRIDAY 8.23.24 “TRINOMIAL”
WENDLER:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
E4MOM for 20min:
9 Snatch…135/95
13 Pull Ups (6 Ring Muscle Ups)
18 Wall Balls…20/14…10’
For Slowest Round
SATURDAY 8.24.24 “HEAVY DT”
WENDLER:
Shoulder Press
70% x 3
80% x 3
90% x 3 plus
HEAVY METCON:
5 Rounds of:
12 Deadlifts…205/135
9 Hang Cleans…205/135
6 S2OH…205/135
For Time
(22min Time Cap)
SUNDAY 8.25.24 “CLASSIC ROX”
OLYMPIC:
7×2 Power Clean
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
7×1 Split Jerk
5×2 Low Hang Snatch Pull
5×1 Squat Snatch
HYROX:
2 Rounds of:
800m
30m Sled Push…225/180
800m Run
500m Row
30m Burpee Broad Jump
500m Ski
30m Sandbag Walking Lunge
800m Run
40 Wall Balls
3min Rest
For Time
(45min Time Cap)