10.20.25

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Wendler Max Out week this week. We will be retesting our 1RM in Deadlift, Bench and Squat.

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 10.20.25 “PREVENTATIVE MEDICINE”

STRENGTH:

Back Squat

Establish a 1RM

METCON:

10 Rounds of:

9 Hang Cleans…115/75

9 Back Squats…115/75

9 Shoulder to OH…115/75

9 Burpee Over Bar

For Time

(22min Time Cap)

TUESDAY 10.21.25 “DRIP TRIP”

STRENGTH:

Deadlift

Establish a 1RM

METCON:

Every 6min for 24min:

500m Row

400m Run

For Slowest Round

WEDNESDAY 10.22.25 “BARE BONES”

5 Rounds of:

14 S Arm DB Box Step Ups…50/35

14/11cal Ski Erg

Then 6 Rounds of:

14 Wall Balls…20/14…10

30m Sled Push…225/180

Then 7 Rounds of:

14 S Arm DB Snatch

10 Toes to Bar(sub- Knees to Chest)

(EMOM 2 Burpee Box Jumps…24/20”)

(36min Time Cap)

THURSDAY 10.23.25 “BREATH WORK”

STRENGTH:

Bench Press

Establish a 1RM

METCON:

E4MOM for 28min:

17 KB Swings…70/53

20/17cal Bike

20/17cal Row

For Slowest Round

FRIDAY 10.24.25 “PUDDLE SKIPPER”

STRENGTH:

Pull Up 3 x 8 

METCON:

27…21…15…9 of:

Chest to Bar Pull Ups

Thruster…95/65

Burpee Bar Touch

(19min Time Cap)

SATURDAY 10.25.25 “MUSCLE MAN”

10-1 of:

Bench Press…205/135

Deadlifts…315/225

(2 RMU or 5 Chin Ups after each round)

For Time

SUNDAY 10.26.25 “ROXY CLEAN”

HYROX:

5 Rounds of:

(2) 40’ Rope Sled Drags…270/225

30m Sled Push…270/225

30m S KB Lunge…53/35

800m Run

2min Rest

For Time

(45min Time Cap)

“If you want to compete and WIN, you must compete when you train. Find joy in competing while training. Then you will find joy when you compete to win.”