- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 2/17-2/23/2025
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 the week by taking on a CAP benchmark — the 2K row.
- Follow that with a short and spicy sit-up and overhead squat chipper on Tuesday.
- Another beloved benchmark happens on Thursday as athletes take on Grace.
- Round out the week with a heavier, lower-rep variation of the CrossFit benchmark Andi on Friday.
Monday,
Workout
Max Effort 2k Row
Skill Work
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Tuesday,
Workout
– SPICY –
For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)
– MEDIUM –
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
– MILD –
For time:
50 AbMat sit-ups
25 overhead squats (35/45 lb)
– SEASONED –
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
Wednesday,
Workout
– SPICY –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)
– MEDIUM –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)
– MILD –
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)
– SEASONED –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/20 lb)
Skill Work
Post-workout
Accumulate:
30 DB renegade rows
Thursday,
Strength
Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean
Workout
Grace
For Time:
30 Clean and Jerks, (95/135)
Friday,
Workout
– SPICY –
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
800-meter run
– MEDIUM –
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
800-meter run
– MILD –
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
400-meter run
– SEASONED –
For time:
25 strict pull-ups
50 Russian KB swings (35/53 lb)
800-meter run
Saturday,
Workout
– SPICY –
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– MEDIUM –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– MILD –
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
– SEASONED –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
20 partial wall walks
20 synchronized burpees
20 burpee chest-to-bar pull-ups
– Share the rope climbs, wall walks, and burpee chest-to-bar pull-ups as needed.
– Perform 10 muscle-ups instead of chest-to-bar pull-ups if possible.
Sunday,
Skill Work
Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull
Workout
– SPICY –
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– MEDIUM –
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– MILD –
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats
– SEASONED –
For time:
50 hang power snatches (45/65 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats