WEEK OF 9.25.23
**Dates to remember**
October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer.
-Register your team of 4 here: eventbrite.com/e/2023-armento-mile-tickets-726450431797?aff=oddtdtcreator
-Buy event T-shirt here: foreverfierce.com/collections/crossfit-explode
November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
**PROGRAM NOTES**
This is the 8th week of our 8 week cycle of Wendler 5,3,1. We will be knocking the weight all the way back for a deloading week in preparation for next week maxing out all 4 lifts.
**New this week we will be making a change in Friday class programming to involve a lighter barbell and higher volume. We are stepping away from the higher skilled movements that cut into the intensity of Fridays workout. These Friday workouts will be a great way to head into a weekend of rest if you don’t typically get in during the weekend.
Monday and Tuesdays METCON will still be two of the tougher workouts of the week.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Saturday we go HEAVY and Sunday we’ll break it down and recover before next week.
We will be continuing our OLYMPIC LIFTING microsessions on Tuesday and Thursday with a full session on Sundays at 8:30am.
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 9.25.23 “ANABOLIC”
WENDLER:
Back Squat
40% x 5
50% x 5
60% x 5
METCON:
3 Rounds of:
30 Wall Balls…20/14…10
20 Pull Ups
Then 2min Rest
3 Rounds of:
30/24cal Bike
20 Back Squats…135/95
10 Clean n Jerks…135/95
For Time
(22min Time Cap)
TUESDAY 9.26.23 “GRIPPLES CLASSIC”
OLYMPIC:
5×1 Snatch High Pull
5×1 Squat Snatch
METCON:
E4MOM for 24min:
17 HSPU…floor
12 Toes to bar
7 Snatch…155/105
For Slowest Round
WEDNESDAY 9.27.23 “PANDA EXPRESS”
WENDLER:
Bench Press
40% x 5
50% x 5
60% x 5
METCON:
4 Rounds of:
21 DB Burpees
21/17cal Ski
20m Bear Crawl or HS Walk
Then:
21…15…9…15…21 of:
S DB Box Step Ups
S DB Squat
Then:
800m Run
(30min Time Cap)
THURSDAY 9.28.23 “BLAZE OF GLORY”
OLYMPIC:
5×1 Clean High Pull
5×1 Squat Clean n Jerk
METCON:
EMOM for 10min:
:20sec AMRAP of Bike Cals
EMOM for 10min:
:20sec AMRAP of Row Cals
For Total Calories
FRIDAY 9.29.23 “MR GOODBAR”
WENDLER:
Deadlift
40% x 5
50% x 5
60% x 5
METCON:
10 Rounds of:
12 SDLHP’s…95/65
9 Front Squat…95/65
6 Shoulder to OH…95/65
3 Burpee Over Bar
For Time
(18min Time Cap)
SATURDAY 9.30.23 “MOVING DAY”
WENDLER:
Shoulder Press
40% x 5
50% x 5
60% x 5
HEAVY METCON:
400m Reverse Sled Drag…180/135
Then:
5 Rounds of:
15 Bench Press…205/125
15 DB Hang Cleans…70/50’s
Then:
400m Sandbag Front Carry…150/100
For Time
SUNDAY 10.1.23 “EVERLAST”
OLYMPIC- 8:30am:
7×2 High Hang Squat Clean
3×1 Split Jerk
7×2 Heaving Snatch Balance
3×1 High Hang Squat Snatch
ZONE 2- 9:30am:
40min AMRAP of:
100 Box Step Ups
1000m Ski
1000m Run
1000m Row
100 Double Unders
200m DB Carry (one extended overhead, the other down at your side)
50 Sit Ups
For Recovery
YOGA- 10:45am: