WEEK OF 9.2.24
***ONE CLASS ONLY MONDAY 10:00am***
**PROGRAM NOTES**
COMING SOON…
EXPLODE CLASSIC
Register HERE
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.
Sign up HERE
This is the last week of an 8 week cycle of Wendler 5,3,1. This week is a deload week and next week we will establish a new 1RM 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 9.2.24 “LABOR PAINS”
**10:00am CLASS ONLY TODAY**
With a partner, complete the following:
18…15…12…9…6 of:
Clean n Jerk…165/115
(3 Rounds of “Cindy” before each set)
For Time
(21min Time Cap)
*Barbell has to be off the ground while other partner completes “Cindy” rounds. Share work as necessary.
TUESDAY 9.3.24 “SLOSH PIPE”
OLYMPIC:
7×1 Snatch Complex
(3 Snatch Deadlift, 1 High Hang Squat, 1 Squat)
METCON:
100/80cal Row
50 Snatch…135/95
20 Ring Muscle Ups (or 40 Pull Ups)
50/40cal Row
For Time
(19min Time Cap)
WEDNESDAY 9.4.24 “HURRICANE SANDY”
WENDLER:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
With a partner complete the following:
*or split reps in half for individual*
100/80cal Bike
(Partner holds a sandbag…150/100 in front of belly while other partner bikes)
Then:
50…40…30 of:
DB Clean n Jerks
HSPU
(Partners split reps as needed) (one partner holds a HS while other works)
Then:
200 Wall Balls…20/14…10
(One partner hangs from pull up rig while other works)
For Time
(28min Time Cap)
THURSDAY 9.5.24 “JET SET”
OLYMPIC:
7×1 Clean n Jerk Complex
(3 Clean Deadlift, 1 High Hang Squat Clean, 1 CnJ)
METCON:
E3MOM for 24min:
1st 4 Rounds at 200m Run
2nd 4 Rounds at 25/20cal Row
For Slowest Round
FRIDAY 9.6.24 “THE CHEF”
WENDLER:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
5 Rounds of:
75 Double Unders
15 Toes to Bar
5 Squat Cleans…225/155
For Time
(16min Time Cap)
SATURDAY 9.7.24 “DEAD END”
WENDLER:
Shoulder Press
40% x 5
50% x 5
60% x 5
HEAVY METCON:
3 Rounds of:
30 Bench Press…205/125
100m Reverse Sled Drag…135/90
100m Sled Push…135/90
20 Deadlifts…225/155
For Time
(25min Time Cap)
SUNDAY 9.8.24 “ROX, PAPER, SCISSORS
OLYMPIC:
9×1 Snatch Balance
7×1 Snatch
10×1 Front Squat+Split Jerk (2sec pause at depth)
HYROX:
2 Rounds of:
1mile Run
60 Wall Balls
30m Sled Push
30m Rope Sled Drag
1000m Ski
1000m Row
30m Burpee Broad Jump
3min Rest
For Time
(48min Time Cap)