- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 1.27-2.02.2025
About the Week
- Throughout January, we’ll continue to prepare athletes for the 2025 CrossFit Open.
- Kick off the week with a retest of a couplet from one year ago.
- Follow that on Tuesday with a 3-minute AMRAP of snatches for a fun new take on Isabel.
- Get strong with heavy back squats on Thursday.
- Round out the week with a descending-rep chipper.
Monday, January 27th
Workout
– SPICY –
AMRAP 9:
9 burpees to a target (12/12 in)
10 alternating single-leg squats
– MEDIUM –
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating single-leg squats to a target
– MILD –
AMRAP 9:
6 burpees
8 alternating reverse lunges
– SEASONED –
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating KB goblet lunges (35/53 lb)
Tuesday, January 28th
Workout
– SPICY –
AMRAP 3:
Snatches (95/135 lb)
– MEDIUM –
AMRAP 3:
Snatches (75/115 lb)
– MILD –
AMRAP 3:
Snatches (35/45 lb or lighter)
– SEASONED –
AMRAP 3:
Snatches (65/95 lb)
Wednesday, January 29th
Workout
– SPICY –
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.
– MEDIUM –
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.
– MILD –
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.
– SEASONED –
5-10-15-20-25 reps for time of:
Kipping pull-ups
Single-DB push presses (20/35 lb)
– Complete 30 double-unders after each round.
Skill Work
Post-workout
Tabata plank hold
Thursday, January 30th
Strength Day
Back Squat
– SPICY –
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
Friday, January 31st
Skill Work
Pre-workout
15:00 of rope climb practice
Workout
– SPICY –
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)
– MEDIUM –
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)
– MILD –
5 rounds for time:
8/10-cal row
10 unweighted lunges
– SEASONED –
5 rounds for time:
16/20-cal row
15 front-rack lunges (35/45 lb)
Saturday, February 1st
Workout
Partner Muscle-up Biathlon
– SPICY –
For time:
400-m run
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.
– MEDIUM –
5 rounds for time:
400-m run
9 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.
– MILD –
4 rounds for time:
400-m run
4 low-ring muscle-up transitions
– Run together, split muscle-up transitions as desired.
– SEASONED –
For time:
400-m run
27 chest-to-bar pull-ups
400-m run
24 chest-to-bar pull-ups
400-m run
21 chest-to-bar pull-ups
– Partners run together and share pull-up reps as desired, running an additional 200-m after each person has taken an attempt.
Sunday, February 2nd
Workout
– SPICY –
For time:
60 wall-ball shots (14/20 lb) (9/10 ft)
50 toes-to-bars
40 push-ups
– MEDIUM –
For time:
40 wall-ball shots (14/20 lb) (9/10 ft)
30 toes-to-bars
20 push-ups
– MILD –
For time:
30 wall-ball shots (6/10 lb) (9/9 ft)
20 hanging knee raises
10 push-ups from the knees
– SEASONED –
For time:
60 wall-ball shots (10/20 lb) (9/9 ft)
50 toes-to-bars
40 push-ups