- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 6/23-6/29/2025
About the Week
- Throughout June, we’ll continue to focus on heavy lifting.
- Start the week with a descending chest-to-bar pull-up ladder as you improve your gymnastics prowess under fatigue from shuttle runs.
- Then, shift gears to the classic heavy benchmark workout, Linda, continuing to align with this month’s focus on heavy lifting.
- Work through a longer-duration partner rowing workout on Wednesday.
- Round out the week on Sunday with a hang power snatch and bar-facing burpee couplet!
Monday, June 23rd
Workout
– SPICY –
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– MEDIUM –
25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– MILD –
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– SEASONED –
Same as Rx’d
Tuesday, June 24th
Workout
LINDA
– SPICY –
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
– MEDIUM –
10-9-8-7-6-5-4-3-2-1 reps for time:
1.25 x bodyweight deadlift
.75 x bodyweight bench press
.5 x bodyweight squat clean
– MILD –
8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)
– SEASONED –
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (1 x bodyweight)
Bench press (0.75 x bodyweight)
Squat clean (0.50 x bodyweight)
Wednesday, June 25th
Workout
– SPICY –
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.
– MEDIUM –
Same as Rx’d
– MILD –
For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.
– SEASONED –
Same as Rx’d
Thursday, June 26th
WORKOUT
– SPICY –
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.
– MEDIUM –
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.
– MILD –
5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
– Rest 2:00 between rounds.
– SEASONED –
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max weighted pull-ups (20/30 lb)
– Rest 2:00 between rounds.
Skill Work
Pre-workout
Ring muscle-up skill work
Friday, June 27th
Workout
– SPICY –
AMRAP 15:
100-m DB suitcase carry (35/50 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
– MEDIUM –
AMRAP 15:
100-m DB suitcase carry (20/35 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
– MILD –
AMRAP 15:
100-m DB suitcase carry (10/15 lb)
15 box jumps (12/20 in)
15 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
– SEASONED –
AMRAP 15:
100-m DB suitcase carry (20/35 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Saturday, June 28th
Accessory Day
Come in for Rowing, Barbell, of Hyrox classes, or come complete your “Work your Weakness” programming!
Sunday, June 29th
WORKOUT
– SPICY –
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees
– MEDIUM –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees
– MILD –
5 rounds for time:
10 hang power snatches (35/45 lb)
10 bar-facing burpees
– Jump or step over the bar.
– SEASONED –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees
Skill Work
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.