WEEK OF 8.11.25

WEEK OF 8.11.25

This is Week 5 of Wendler 5,3,1. MAX TESTING WEEK. Next week we will be back to another cycle and basing our percentages off of this week’s 1RMs. We will be cycling through 15 weeks of this strength program with some additional strength and builder programming on days we don’t do Wendler.

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 8.11.25 “SEIGE”

STRENGTH:

1RM Deadlift

METCON:

3 Rounds of:

7min AMRAP of:

9 DB Burpees…50/35’s

15 DB S2OH…50/35’s

21 DB Hang Cleans…50/35’s

27 Calorie Row

2min Rest

For Total Reps

TUESDAY 8.12.25 “MOTOCROSS”

STRENGTH:

1RM Bench Press

METCON:

Every 8min for 24min:

24 S DB Step Ups…50/35…20”

44 Bench Press…115/65

44/35cal Bike

For Slowest Round

WEDNESDAY 8.13.25 “HY BREAD”

BUILDER:

E4MOM for 12min:

15 Strict Pull Ups

15 Bent Over Barbell Row

15 Barbell Curls

METCON:

4 Rounds of:

30m Sled Rope Drag…270/225

30m Sled Push…270/225

60m Farmers Carry…70/53’s

400m Run

1min Rest

For Time

(27min Time Cap)

THURSDAY 8.14.25 “TO WIN IT” 

BUILDER:

E4MOM for 12min:

15 Shoulder Press

15 Dips

15 Skull Crushers

METCON:

6 Rounds of:

1min AMRAP Ski Cals

1min Rest

1min AMRAP Row Cals

1min Rest

FRIDAY 8.15.25 “SNAKE BITE”

STRENGTH:

1RM Back Squat

METCON:

7 Rounds of:

8 Box Jump Overs…24/20”

12 Pull Ups

200m Run

1min Rest

For Time

(19min Time Cap)

SATURDAY 8.16.25 “MAGNUSSON”

METCON:

400m Axle Front Rack carry…160/110

100 Back Squat…185/125 (from rack)

150/120cal Ski

For Time

SUNDAY 8.17.25 “JACK IN THE ROX”

HYROX:

5 Rounds of:

9min AMRAP of:

Cash in- 800m Run

10 Burpee Broad Jump

20/17cal Ski

30m Sled Push

20/17cal Row (rowers under pull up rig)

2min Rest

For Total Reps