CrossFit Workouts for Week of 6/30-7/06/2025

About the Week

• Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.
• All month, look to improve your squat snatch, muscle-up, handstand walk skills, and more through workouts and accessory work.
• Look forward to this month’s CAP benchmarks: 1-rep-max snatch and Nancy.
• Plus, work through heavy deadlift and thruster days, along with the Hero workout Rankel on July 4.

Monday, June 30th

Strength Day

Back Squat

– SPICY –

For load:
3-3-3-3-3-3-3
Back squat

– MEDIUM –
Same as Rx’d

– MILD –
For load:
5-5-5-5-5-5-5
Back squat

– SEASONED –
Same as Rx’d

Post Workout Strength

Push-up Challenge – Bring Sally Up

“Flower” by Moby –

“Bring Sally up” – athletes hold top of push-up

“Bring Sally down” – athletes hold bottom of push-up- chest not touching ground. Athletes can perform push-ups from toes or knees.

Tuesday, July 1st

Workout

– SPICY –
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

– MEDIUM –

800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

– MILD –

For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands

– SEASONED –
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (25/35 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

Skill Work

Post-workout

3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope.

Wednesday, July 2nd

Strength

Shoulder Press

5 x 5 Building in weight

Workout

– SPICY –
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike

– MEDIUM –
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75lb)
Push presses (55/75 lb)
Cal Echo bike (15-12-9-15 calories)

– MILD –
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike

– SEASONED –
For time:
21-15-9-21
Sumo deadlift high pulls (45/65 lb)
Push presses (45/65 lb)
15-12-9-15
Cal Echo bike

Thursday, July 3rd

Workout

– SPICY –
Every 3:00 x 8 rounds:

Odd rounds:
15 toes-to-bars
45 double-unders

Even rounds:
45 double-unders
12/15-cal row

– MEDIUM –
Every 3:00 x 8 rounds:

Odd rounds:
10 toes-to-bars
30 double-unders

Even rounds:
30 double-unders
12/15-cal row

– MILD –
Every 3:00 x 8 rounds:

Odd rounds:
10 hanging knee raises
45 single-unders

Even rounds:
45 single-unders
8/10-cal row

– SEASONED –
Same as Rx’d

Skill Work

Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.

Friday, July 4th

Workout

Rankel

Score Rounds and Reps

– SPICY –

AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run

– MEDIUM –

AMRAP 20:
6 deadlifts (125/185 lb)
7 burpee pull-ups
10 KB swings (35/53 lb)
200-m run

– MILD –

AMRAP 20:
5 deadlifts (65/95 lb)
5 burpee jumping pull-ups
10 Russian KB swings (18/26 lb)
150-m run

– SEASONED –
Same as Rx’d

Saturday, July 5th

Accessory Day

Come in for Rowing, Barbell, of Hyrox classes, or come complete your “Work your Weakness” programming!

Sunday, July 6th

Workout

– SPICY –
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)

– MEDIUM –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (75/115 lb)

– MILD –
For time:
10-8-6-4-2
Box jumps (12/18 in)
10-8-6-4-2
Overhead squat (35/45 lb)

– SEASONED –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (65/95 lb)

Skill Work

Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.

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