- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 2/03-2/09/2025
February Programming Focus
Open Prep
- Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.
- Athletes will complete benchmarks, including a 3-rep-max front squat, 2K row, and Grace.
- Expect some new PRs during this month’s heavy bench press, hang squat clean, and deadlift days.
- Enjoy a full week of chippers in the middle of the month to mix things up before kicking off the Open!
Monday, February 3rd
Workout
– SPICY –
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs
– MEDIUM –
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs
– MILD –
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
– SEASONED –
For time:
15-12-9-6-3 reps of:
Deadlifts (125/185 lb)
5-4-3-2-1 reps of:
Rope climbs
Tuesday, February 4th
Strength
– SPICY –
For load:
Bench press
3-2-2-1-1-1
– MEDIUM –
Same as Rx’d
– MILD –
For load:
Bench press
3-3-3-3-3-3
– SEASONED –
Same as Rx’d
Skill Work
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Wednesday, February 5th
Workout
– SPICY –
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike
– MEDIUM –
AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike
– MILD –
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike
– SEASONED –
AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 kettlebell swings (35/53 lb)
7/9-calorie air bike
Skill Work
Post-workout
EMOM 8:
2 heaving snatch balances
Thursday, February 6th
Workout
– SPICY –
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
– MEDIUM –
Same as Rx’d
– MILD –
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
Max-reps up-downs
– Rest the remaining 2:15.
– SEASONED –
Same as Rx’d
Friday, February 7th
Workout
– SPICY –
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)
– MEDIUM –
10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)
– MILD –
7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)
– SEASONED –
10 rounds for time:
3 power cleans (75/115 lb)
15 wall-ball shots (10/20 lb) (9/9 ft)
Saturday, February 8th
Workout
– SPICY –
5 rounds for time:
1000-m row
50 sit-ups
40 handstand push-ups
– MEDIUM –
4 rounds for time:
1000-m row
30 sit-ups
15 handstand push-ups
– MILD –
4 rounds for time:
750-m row
20 sit-ups
20 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
– SEASONED –
5 rounds for time:
1000-m row
40 sit-ups
20 pike push-ups from a 2-in riser
– Scale up to a 20-in box if able.
Sunday, February 9th
Workout
– SPICY –
For time:
400-m run
15 box jump-overs (24/30 in)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (24/30 in)
400-m run
– MEDIUM –
For time:
400-m run
15 box jump-overs (20/24 in)
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs (20/24 in)
400-m run
– MILD –
For time:
200-m run
10 box step-overs (12/20 in)
15 banded pull-ups
400-m run
15 banded pull-ups
10 box step-overs (12/20 in)
200-m run
– SEASONED –
Same as Rx’d