- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 4/21-4/27/2025
About the Week
This month, we’ll continue to work on improving endurance and stamina.
Start the week off with 400-meter run intervals to continue to build on this month’s focus.
Switch gears Wednesday as you work through a heavy clean complex.
Enjoy the classic workout Fight Gone Bad on Thursday as one of CAP’s April benchmarks.
Round out the week with a fun partner workout that combines both monostructural and complex barbell components.
Finish things off with the special Hero workout “Manion”
Monday,
Workout
– SPICY –
Every 5:00 for 5 rounds:
400-meter run
– MEDIUM –
Same as Rx’d
– MILD –
Every 5:00 for 5 rounds:
200-meter run
– SEASONED –
Same as Rx’d
Skill Work
Post workout
8 sets:
:20 air squats
:10 rest
Tuesday,
Workout
– SPICY –
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
– MEDIUM –
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups
– MILD –
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows
– SEASONED –
Same as Rx’d
Skill Work
Post workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side
Wednesday,
Workout
– SPICY –
7 sets for load:
1 clean pull
1 clean
1 hang clean
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
Thursday,
Workout
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Friday,
Workout
– SPICY –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
– MEDIUM –
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
– MILD –
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.
– SEASONED –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (12/12 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Skill Work
Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)
Saturday,
Skill Work
Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch
Workout
– SPICY –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– MEDIUM –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– MILD –
AMRAP 20 with a partner:
100-meter run
5-cal bike, row, or ski
5 hang power snatches (35/45 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– SEASONES –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Sunday,
Workout
“MANION”
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)