WEEK OF 9.30.24
**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
We are currently incorporating a hybrid strength/body building mini session before our METCON for these next few weeks. It will consist of an initial exercise meant for you to go heavy on. Followed by a few body building sets for specific muscle groups.
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 9.30.24 “ORCA”
STRENGTH:
3×1 Back Squat
CORE VALUES:
3 Rounds of:
21 DB Sit Ups
21 “Around the world” Knees to Chest
METCON:
E4MOM for 20min:
20/17cal Row
4 G.I. Janes
8 Clean n Jerk…135/95
12 Back Squat…135/95
For Slowest Round
TUESDAY 10.1.24 “TOP HEAVY”
STRENGTH:
3×1 Deadlift
BUILDER:
3 Rounds of:
8 Strict Pull Ups
8 Bent Over Rows
8 KB Upright Row
METCON:
3 Rounds of:
4min AMRAP of:
34 HSPU…floor
21 SDLHP…115/75
Remainder of 4min Cal Bike
2min Rest
For Total Bike Cals
(14min Time Cap)
WEDNESDAY 10.2.24 “CRISCO”
OLYMPIC:
7×1 Clean n Jerk Complex
(2 Hang Squat Clean, 1 Split Jerk)
METCON:
With a partner complete the following:
*or split reps in half for individual*
10 Rounds of:
16 Wall Balls
3 Wall Walks
60m Sled Push
*“You go I go” one partner finishes a round before the other partner goes.
*Individual rest 1:1
Then:
3 Rounds of:
20 Devils Press
30 Box Jump Overs
*Partners split reps as needed
For Time
(30min Time Cap)
THURSDAY 10.3.24 “FALSE START”
OLYMPIC:
7×1 Snatch Complex
(2 Hang Squat Snatches, 1 OHS)
METCON:
8 Rounds of:
15/12cal Bike
15/12cal Ski
2min Rest
For Time
(30min Time Cap)
FRIDAY 10.4.24 “DEATH STAR”
STRENGTH:
3×1 Shoulder Press
BUILDER:
3 Rounds of:
8 DB Bench Press
8 Barbell Shoulder Press
8 Strict Dips
METCON:
E5MOM for 20min:
8 S2OH…155/105
16 Chest to Bar Pull Ups
24 Deadlifts…155/105
For Slowest Round
SATURDAY 10.5.24 “WALKING DEAD”
STRENGTH:
Work up to a heavy Bench Press
HEAVY METCON:
3 Rounds of:
200m Reverse Sled Drag…135/90
200m Sled Push…135/90
200m KB Farmers Carry…70/53’s
15 Bench Press…205/115
For Time
SUNDAY 10.6.24 “ROX STAR”
OLYMPIC:
7min EMOM of High Hang Squat Clean
5×2 OHS
5×2 Power Snatch
HYROX:
10 Rounds of:
10 Wall Balls
10m Burpee Broad jump
10m Sandbag Lunge
200m Run
Then:
10 Rounds of:
10cal Ski
10m Farmers Carry
200m Run
For Time
(42min Time Cap)