- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 6/16-6/22/2025
About the Week
- Throughout June, we’ll continue to focus on heavy lifting.
- Kick off this new week with a 1-rep-max deadlift day that aligns with this month’s heavy lifting focus.
- Follow that with a lighter, faster dumbbell snatch and gymnastics triplet on Tuesday.
- Then, work through a monostructural couplet to challenge cardiorespiratory endurance and stamina on Wednesday.
- Round out the week with an abbreviated version of the Hero workout Monti, in honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, who was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan.
Monday,
Strength Day
Deadlift
– SPICY –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
– MEDIUM –
Same as Rxd
– MILD –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.
– SEASONED –
Same as Rxd
Tuesday,
Workout
– SPICY –
5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats
– MEDIUM –
5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats
– MILD –
5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats
– SEASONED –
5 rounds for time of:
12 single-arm KB snatches (26/35 lb)
15 hand-release push-ups
30 air squats
Skill Work
Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch
Wednesday,
Workout
– SPICY –
7 rounds for time of:
30 double-unders
200-m run
– MEDIUM –
7 rounds for time of:
15 double-unders
200-m run
– MILD –
7 rounds for time of:
15 single-unders
100-m run
– SEASONED –
Same as Rxd
Skill Work
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Thursday,
Workout
– SPICY –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)
– MEDIUM –
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)
– MILD –
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)
– SEASONED –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (105/155 lb)
Skill Work
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
Friday,
Workout
– SPICY –
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
– MEDIUM –
For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row
– MILD –
For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row
– SEASONED –
For time:
100 handstand shoulder taps
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 wall walks
1,000-m row
Saturday,
Accessory Day
Come in for Rowing, Barbell, of Hyrox classes, or come complete your “Work your Weakness” programming!
Sunday,
Workout
– SPICY –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)
– MEDIUM –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
10 snatches (65/95 lb)
– MILD –
AMRAP 30 with a partner:
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
15 cleans (45/35 lb)
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
10 snatches (45/35 lb)
– SEASONED –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb)(20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb)(20 in)
10 snatches (65/95 lb)