WEEK OF 8.5.24
**PROGRAM NOTES**
New to the weekly program is a partner workout on Wednesdays. You can choose to do the workout with a partner or get after it on your own!
This is the 4th week of an 8 week cycle of Wendler 5,3,1. It is a reloading week. We will be doing 3 easy sets of 5 reps for each movement.
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 8.5.24 “THE TRENCH”
WENDLER:
Back Squat (deload)
40% x 5
50% x 5
60% x 5
METCON:
3 Rounds of:
24/19cal Bike
21 HSPU
18 Snatches…115/75
1min Rest
For Time
(16min Time Cap)
TUESDAY 8.6.24 “HIGH FIVE”
OLYMPIC:
5×1 Snatch (use about 75%)
5×1 CnJ Complex
(2 Hang Cleans + 1 Jerk)
METCON:
E4MOM for 20min:
10 Burpee Over Bar
15 Hang Cleans…135/95
20 High Wall Balls…20/14…12/11
For Slowest Round
WEDNESDAY 8.7.24 “TEXAS HOLD EM”
WENDLER:
Bench Press (deload)
40% x 5
50% x 5
60% x 5
METCON:
With a partner complete the following:
*or split reps in half for individual*
2 Rounds of:
70 Pull Ups
(Split reps. One partner hangs while the other works.)
140 Air Squats
(One partner holds wall sit while other works)
90/70cal Row
(One partner rows while the other holds a plank)
400m Run
For Time
(34min Time Cap)
THURSDAY 8.8.24 “AFTER BURNER”
OLYMPIC:
5×1 CnJ (use about 75%)
5×1 Snatch Complex
(2 Hang Snatch + 1 Squat Snatch)
METCON:
E7MOM for 28min:
50/40cal Row
40/30cal Bike
For Slowest Round
FRIDAY 8.9.24 “SKI PATROL”
WENDLER:
Deadlift (deload)
40% x 5
50% x 5
60% x 5
METCON:
21…15…9 of:
Ski Calories
S2OH…135/95
Chest to Bar Pull Ups
Burpee Bar Touch
For Time
(15min Time Cap)
SATURDAY 8.10.24 “BIG 3”
WENDLER:
Shoulder Press (deload)
40% x 5
50% x 5
60% x 5
HEAVY METCON:
10-1 of:
Back Squat…225/155
Deadlift…275/195
DB Bench Press…80/50’s
For Time
SUNDAY 8.11.24 “8 MILE”
OLYMPIC:
5×2 Front Squat with a 2sec pause at depth
5×1 Squat Clean
5×2 OHS with a 2sec pause at depth
5×1 Snatch
HYROX:
0:00-8min:
800m Run
30m Burpee Broad Jump
500m Row
Then:
8min-16min:
800m Run
30m Sandbag Walking Lunge
500m Ski
Then:
16min-24min:
1200m Run
60m Farmers Carry
Then:
24min-32min:
800m Run
70 Wall Balls
Then:
32min-40min:
800m Run
60m Sled Push…225/180
For Slowest Round