- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 2/24-3/02/2025
About the Week
- This month, we’ll continue to prepare for the 2025 CrossFit Open, which kicks off with the first Open workout of the season announced this week!
- Start the week with a fun single-leg squat and power clean couplet.
- Follow that with a heavy deadlift day on Wednesday.
- Work through 3 rounds of rowing and double-unders on Thursday before athletes take on Open Workout 25.1 on Friday.
- Follow 25.1 with a fun partner effort on Saturday.
Monday,
Skill Work
Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
Workout
– SPICY –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)
– MEDIUM –
AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)
– MILD –
AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)
– SEASONED –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (95/135 lb)
Tuesday,
Workout
– SPICY –
3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run
– MEDIUM –
3 rounds for time:
10 chin-over-bar pull-ups
15 hand-release push-ups
400-meter run
– MILD –
3 rounds for time:
10 ring rows
10 hand-release push-ups from the knees
200-meter run
– SEASONED –
Same as Rx’d
Skill Work
Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 alternating V-ups
:10 rest
Wednesday,
STRENGTH DAY
Deadlift
– SPICY –
For load:
Deadlift
10-8-8-4-4-4
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
Thursday,
Workout
– SPICY –
3 rounds for time:
800/1,000-m row
100 double-unders
– MEDIUM –
3 rounds for time:
800/1,000-m row
50 double-unders
– MILD –
3 rounds for time:
400/500-m row
50 single-unders
– SEASONED –
3 rounds for time:
800/1,000-meter row
70 double-unders
Skill Work
Post-workout
Accumulate:
30-50 GHD hip extensions
Friday,
OPEN 25.1
Workout will be announced Thursday at 1:00pm at www.games.crossfit.com!
We will have the workout in 5a, 6, 8:30a, 12p classes. Friday Night Lights time slots will open Thursday by 5pm in Wodify… first come, first serve for time slots, and we will have enough space for everyone!
PARTY Friday night starting at 5pm! Complete your workout, or cheer on your fellow athletes!
Bring your friends and family and something to share for the potluck!!
Saturday,
Skill Work
Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation
Workout
– SPICY –
3 rounds for time with a partner:
50 KB sumo deadlift high pulls (35/53 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
– MEDIUM –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (26/35 lb)
30 toes-above-shoulder
20 handstand push-ups
– One partner works at a time; share work as desired.
– MILD –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (18/26 lb)
30 knees-above-hips
20 dumbbell shoulder presses (15/20 lb)
– One partner works at a time; share work as desired.
– SEASONED –
3 rounds for time with a partner:
50 single-KB sumo deadlift high pulls (26/35 lb)
40 toes-to-bars
30 double-KB shoulder presses (26/35 lb)
– One partner works at a time; share work as desired.
Sunday,
Workout
– SPICY –
On a 10:00 clock:
50 wall-ball shots (14/20 lb) (9/10 ft)
50/60-cal air bike
Max single-DB box step-ups (20/20 in) (35/50 lb)
– MEDIUM –
On a 10:00 clock:
50 wall-ball shots (10/14 lb) (9/10 ft)
35/45-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
– MILD –
On a 10:00 clock:
40 wall-ball shots (6/10 lb) (9/10 ft)
15/25-cal air bike
Max box step-ups
– SEASONED –
On a 10:00 clock:
50 wall-ball shots (10/20 lb) (9/9 ft)
40/50-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
Skill Work
Post-workout
Accumulate:
10 DB Turkish get-ups/arm