- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 2/10-2/16/2025
About the Week
- This month, we’ll continue to prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.
- Start this week with a heavy front squat day!
- Follow that with three quick AMRAPS, followed by a max-rep lunging effort on Tuesday.
- Partner up for a 300-calorie row on Wednesday.
- Round out the week with a retest of a light monostructural + weightlifting couplet we last saw in 2023.
Monday, February 10th
Strength Day
Front Squat
– SPICY –
For load:
3-3-3-3-3
Front squat
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
Workout
AMRAP 8:
12 DBL DB Front Squats (20/35)
6 Rengade Rows w/Push-ups
Tuesday, February 11th
Workout
– SPICY –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– MEDIUM –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– MILD –
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
– SEASONED –
3 x AMRAP 4:
3 rounds:
15 KB swings (26/35 lb)
20 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Wednesday, February 12th
Workout
– SPICY –
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must hold a pair of kettlebells or a barbell in the front rack.
– MEDIUM –
Same as Rx’d
– MILD –
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must hold a pair of kettlebells or a barbell in the front rack.
– SEASONED –
Same as Rx’d
Skill Work
Post-workout
Accumulate:
100 banded pull-aparts
Thursday, February 13th
Workout
– SPICY –
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
– MEDIUM –
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.
– MILD –
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.
– SEASONED –
10-9-8-7-6-5-4 reps for time of:
Chest-to-bar pull-ups
– Row 150 m after each round.
Friday, February 14th
Workout
– SPICY –
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– MEDIUM –
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
– MILD –
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
– SEASONED –
Every 2:00 for 10 rounds for load:
10 box jumps (12/12 in)
3 hang squat cleans
– Step down from the box.
Saturday, February 15th
Workout
– SPICY –
AMRAP 15:
With a partner:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (85/115 lb)
*Alternate working athlete every round.
– MEDIUM –
AMRAP 15:
With a partner:
1-2-3-4… etc.
Pull-ups
3-6-9-12.. etc.
Bar-facing burpees
Push jerks (65/95 lb)
*Alternate working athlete every round.
– MILD –
AMRAP 15:
With a partner:
3-6-9-12.. etc.
Ring rows
Bar-facing burpee step-overs
Push jerks (35/45 lb)
*Alternate working athlete every round.
– SEASONED –
AMRAP 15:
With a partner:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (55/75 lb)
*Alternate working athlete every round.
Sunday, February 16th
Skill Work
Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls
Workout
– SPICY –
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
– MEDIUM –
Same as Rx’d
– MILD –
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
– SEASONED –
3 rounds for time:
400-m run
21 sumo deadlift high pulls (45/65 lb)