WEEK OF 9.22.25
New cycle of Wendler 5,3,1 begins this week. Use your new established 1RMs from last week to apply to this cycle.
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 9.22.25 “HEAD RUSH”
STRENGTH:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
2 Rounds of:
40 HSPU…floor
40 Power Cleans…115/75
40 Back Squats…115/75
40/32cal Ski
3min Rest
For Time
(24min Time Cap)
TUESDAY 9.23.25 “THE GRIPERLER”
STRENGTH:
5×5 Pull Ups
METCON:
5 Rounds of:
21 KB Swings…70/53
15 Chest to Bar Pull Ups
9 Burpee Bar Touch
For Time
(21min Time Cap)
WEDNESDAY 9.24.25 “BURNT RUBBER”
STRENGTH:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
Every 4min for 20min:
9 Bench Press…185/115
14 High Wall Balls…20/14…12/11
18/14cal Row
For Slowest Round
THURSDAY 9.25.25 “PENNIE LOAFER”
STRENGTH:
5×5 Shoulder Press
METCON:
800m Run
50 Snatches…75/55
400m Run
25 Snatches…75/55
200m Run
15 Snatches…75/55
For Time
(18min Time Cap)
FRIDAY 9.26.25 “FROZE TOES”
STRENGTH:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
10 Rounds of:
9/7cal Ski
10m Walking Lunge
7 Toes to Bar
10m Walking Lunge
For Time
(18min Time Cap)
SATURDAY 9.27.25 “BULKING SEASON”
METCON:
Every 6min for 36min:
18 Heavy Wall Balls…30/20…10
16 KB Swings…97/70
9 Deficit HSPU…(2) 45’s
8 DB Power Clean…70/50’s
For Slowest Round
SUNDAY 9.28.25 “ROXY 8”
8 Rounds of:
cash in- 200m Run
Then:
- 60m Burpee Broad Jump
- 1000m Row
- 1000m Ski
- 60m Farmers Carry
- 60m Sled Push…225/180
- 60m Sled Rope Drag…225/180
- 80 Wall Balls
- 30m Sandbag Lunge
(48min Time Cap)
*each round begins with 200m run then work through element within the associated round