WEEK OF 8.26.24
**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 7th week of an 8 week cycle of Wendler 5,3,1. Two more weeks before we take a week to retest all our maxes.
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 8.26.24 “LEG SWEEP”
WENDLER:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
34…21…13…8 of:
Back Squat…115/75
Burpee Bar Touch
Toes to Bar
For Time
(18min Time Cap)
TUESDAY 8.27.24 “VITRUVIAN”
OLYMPIC:
7×1 High Hang Snatch Pull
7×2 Squat Snatch
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
METCON:
5 Rounds of:
15 HSPU
12 Deadlift…225/155
9/7cal Bike
200m Run
For Time
(20min Time Cap)
WEDNESDAY 8.28.24 “THE SAMPLER”
WENDLER:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
With a partner complete the following:
*or split reps in half for individual*
2000m Row
Then:
40…30…20 of:
DB Thrusters
Pull Ups
(Partners split reps as needed)
Then:
10 Rounds of:
3 Wall Walks
15m Burpee Broad Jump
(Each partner does a round)
Then:
200m Sled Push…90/45
For Time
(33min Time)
THURSDAY 8.29.24 “FROZEN SHOULDER”
OLYMPIC:
7×1 High Hang Clean High Pull
7×2 Squat Clean
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
METCON:
E3MOM for 24min:
20/17cal Ski
For Slowest Round
FRIDAY 8.30.24 “THE PILL”
WENDLER:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
4 Rounds of:
15 Clean n Jerks…135/95
30 Wall Balls…20/14…10’
For Time
(16min Time Cap)
SATURDAY 8.31.24 “BRAWNY”
WENDLER:
Shoulder Press
75% x 5
85% x 3
95% x 1 plus
HEAVY METCON:
10 Rounds of:
3 Ring Mu (or BMU or 6 Chin Ups)
4 Snatch…185/125
5 Back Squat…225/155 (from rack)
For Time
(27min Time Cap)
SUNDAY 8.25.24 “ALL AND HALF”
OLYMPIC:
7×2 Split Jerk
(2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 90%)
5×2 Low Hang Squat Snatch
5×1 Squat Clean
HYROX:
1000M Run
500m Ski
1000m Run
30m Sled Push…270/225
1000m Run
30m Sled Pull…225/180
1000m Run
30m Burpee Broad Jump
1000m Run
500m Row
1000m Run
90m Farmers Carry… 70/53
1000m Run
60m Walking Lunge…44/20
1000m Run
50 WB…14/10….10/9
For Time
(56min Time Cap)