- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 1/06-1/12/2025
About the Week
- Throughout January we’ll continue to prepare athletes for the 2025 Open.
- Kick off the week with a couplet that will build gymnastics endurance and stamina with a heavy barbell.
- Follow that with a light barbell and box-jump AMRAP on Tuesday.
- Work through a fast-paced, moderate-skill workout on Thursday.
- Wrap the week with some kettlebell fun on Sunday.
- We want to hear from you! This is the final week to share your feedback and contribute to improving the CAP experience for affiliates, coaches, and athletes in the year ahead. Find the survey here.
Monday, January 6th
Workout
– SPICY –
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
– MEDIUM –
EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)
– MILD –
EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)
– MASTERS –
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (125/185 lb)
Tuesday, January 7th
Strength
Pre-workout
10:00 clock:
Find a heavy 3-rep push jerk
Workout
CrossFit Games Open 13.2
– SPICY –
AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.
– MEDIUM –
AMRAP 10:
5 shoulder-to-overheads (65/95 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.
– MILD –
AMRAP 10:
5 shoulder-to-overheads (35/45 lb)
10 deadlifts
15 plate jumps
– Athlete’s choice of plate.
– Step down from the plate.
– MASTERS –
AMRAP 10:
5 shoulder-to-overheads (55/75 lb)
10 deadlifts
15 box jumps (20/24 in)
– Jump, or step-up, onto the box and step down.
Wednesday, January 8th
Workout
– SPICY –
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
– MEDIUM –
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row
– MILD –
4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row
– MASTERS –
4 rounds for time:
15 double-DB shoulder presses (20/35 lb)
15 strict ring dips
800/1,000-m row
Thursday, January 9th
Workout
– SPICY –
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
– MEDIUM –
For time:
80 double-unders
15 toes-to-bars
60 double-unders
15 toes-to-bars
40 double-unders
15 toes-to-bars
20 double-unders
15 toes-to-bars
10 double-unders
15 toes-to-bars
– MILD –
For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups
– MASTERS –
For time:
75 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
45 double-unders
20 toes-to-bars
30 double-unders
20 toes-to-bars
15 double-unders
20 toes-to-bars
Skill Work
Post-workout
Accumulate:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold
Friday, January 10th
Skill Work
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
Workout
– SPICY –
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees
– MEDIUM –
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees
– MILD –
For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees
– MASTERS –
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (55/75 lb)
12 bar-facing burpees
Saturday, January 11th
Workout
– SPICY –
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
30 muscle-ups
60 clean and jerks (95/135 lbs)
– MEDIUM –
For time with a partner:
180 wall-ball shots (10/14 lb) (9/10 ft)
30 foot-assisted muscle-ups
60 clean and jerks (65/95 lbs)
– MILD –
For time with a partner:
100 wall-ball shots (6/10 lb) (8/9 ft)
30 ring rows
30 push-ups from the knees
40 clean and jerks (45/65 lbs)
– MASTERS –
For time with a partner:
180 wall-ball shots (10/20 lb) (9/9 ft)
30 burpee chest-to-bar pull-ups
60 clean and jerks (65/95 lbs)
– If able to perform muscle-ups, substitute with 15-30 reps instead of the burpee chest-to-bar pull-ups.
Sunday, January 12th
Workout
-SPICY-
5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges (26/35 lb)
100-m double-KB farmers carry (26/35 lb)
-MEDIUM
5 rounds for time:
400-m run
20 lateral KB jump-overs
10 double-KB walking lunges (26/35 lb)
100-m double-KB farmers carry (26/35 lb)
-MILD-
5 rounds for time:
200-m run
10 lateral DB jump-overs
10 double-DB walking lunges (10/15 lb)
50-m double-DB farmers carry (10/15 lb)
-MASTERS-
5 rounds for time:
400-meter run
20 lateral kettlebell jump-overs
10 double-kettlebell walking lunges (18/26 lb)
50-meter double-kettlebell farmers carry (18/26 lb)