WEEK OF 9.9.24
Check out Boxing Coach Bobby Kofroth’s upcoming fight against world champ “Sugar” Shane Mosley September 28th at Harrahs Casino in Chester. Check out our Instagram for how to get tickets. I’ll be in his corner.
**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
WENDLER MAX WEEK!!!
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 9.9.24 “EXCITEBIKE”
WENDLER:
10mins to work up to a 1 Rep Max Back Squat
METCON:
3 Rounds of:
9 Bar Muscle Ups (sub- 21 Pull Ups)
15 Burpee Box Jump Overs…24/20”
21/17cal Bike
For Time
(16min Time Cap)
Round 1 is Bar Muscle Ups (sub 21 Pull Ups)
Round 2 is C2B Pull Ups (sub 21 Pull Ups)
Round 3 is Pull Ups
TUESDAY 9.10.24 “SNOW BIRD”
OLYMPIC:
7×1 Clean n Jerk
(slowly work up to at least a heavier weight than you plan on using in the workout)
METCON:
15/12cal Ski
15 Clean n Jerks…135/85
15/12cal Ski
12 Clean n Jerks…165/115
15/12cal Ski
9 Clean n Jerks…185/125
15/12cal Ski
6 Clean n Jerks…205/145
For Time
(17min Time Cap)
WEDNESDAY 9.11.24 “PUMP AND RUN”
WENDLER:
Take 8mins to establish a 1RM Bench Press
METCON:
With a partner complete the following:
*or split reps in half for individual*
800m Run
100 Bench Press…135/85
100 Back Squats…135/85 (use your bench press bar)
50 Sandbag Cleans…150/100
200m Sled Push…180/135
For Time
(27min Time Cap)
THURSDAY 9.12.24 “BATTLESHIP”
OLYMPIC:
7×1 Snatch
(Slowly work up to a heavy single)
METCON:
5 Rounds of:
1min AMRAP of Row Cals
1min Rest
Then:
4 Rounds of:
:45sec AMRAP of Row Cals
:45sec Rest
Then:
3 Rounds of:
:30sec AMRAP of Row Cals
:30sec Rest
For Total Row Calories
FRIDAY 9.13.24 “THE SKIPPER”
WENDLER:
Take 10mins to establish a 1RM Deadlift
METCON:
8 Rounds of:
50 Double Unders
7 Deadlifts…275/215
5 Burpee Over Bar
For Time
(16min Time Cap)
SATURDAY 9.14.24 “CHUCK NORRIS”
WENDLER:
Take 8min to establish a 1RM Shoulder Press
HEAVY METCON:
E5MOM for 25min:
10 S Arm DB Hang CnJ…100/70
15 Toes to Bar
20 Heavy Wall Balls…30/20…10/9
For Slowest Round
SUNDAY 9.15.24 “ROX HOLE”
OLYMPIC:
9×1 Snatch Balance
7×1 Snatch
10×1 Front Squat+Split Jerk (2sec pause at depth)
HYROX:
5 Rounds of:
25 Wall Balls
15m Rope Sled Drag
15m Sled Push
500m Ski
15m Sandbag Lunge
15m Burpee Broad Jump
1200m Run
1min Rest
For Time
(55min Time Cap)