- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 7/07-7/13/2025
About the Week
- Throughout July, through workouts and accessory work, you’ll work toward improving higher-skill movements like the squat snatch, muscle-up, handstand walk, and more
- Kick this week off with a rowing and power clean couplet, where athletes will work on moving heavier power cleans at a high heart rate.
- Follow that with the beginning of a 4-week deadlift strength cycle, followed by a bike and pull-up workout on Wednesday that will have athletes working to hang on for higher-rep pull-up sets.
- We visit heavy Thrusters on Thursday followed by a familiar finisher.
- Round out the week with a longer-effort chipper complete with running, wall-ball shots, and kettlebell snatches.
Monday, July 7th
Strength
Power Clean
Build to a heavy set of 2 touch-n-go cleans
Metcon
– SPICY –
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
– MEDIUM –
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
– MILD –
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
– SEASONED –
5 rounds for time:
250/300-m row
5 power cleans (95/135 lb)
Tuesday, July 8th
Workout
– SPICY –
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
– MEDIUM –
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
– MILD –
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
– SEASONED –
Same as Rx’d
Post Workout Strength
Double KB Front Squats
5 x 10
Wednesday, July 9th
Strength
Deadlift
5-5-5-5-5+
Workout
– SPICY –
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
– MEDIUM –
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
– MILD –
3 rounds for time:
12/18-cal Echo bike
15 ring rows
– SEASONED –
Same as Rx’d
Thursday, July 10th
Strength Day
Thruster
– SPICY –
For load:
Thruster
3-3-2-2-1-1-1
– MEDIUM –
Same as Rx’d
– MILD –
For load:
Thruster
3-3-3-3-3-3
– SEASONED –
Same as Rx’d
Finisher
1 Minute MAX Burpees
Friday, July 11th
Skill Work
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
Broad Jump
Workout
– SPICY –
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
– MEDIUM –
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
– MILD –
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
– SEASONED –
7 rounds for time:
5 box jump-overs (20/24 in)
3 chest-to-bar pull-ups
– Substitute with either ring or bar muscle-ups if able to do so.
Saturday, July 12th
Accessory Day
Come in for Rowing, Barbell, of Hyrox classes, or come complete your “Work your Weakness” programming!
Sunday, July 13th
Workout
– SPICY –
For time:
1,600-m run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 KB snatches (35/53 lb)
– MEDIUM –
For time:
1,200-m run
100 wall-ball shots (10/14 lb) (9/10 ft)
100 KB snatches (25/35 lb)
– MILD –
2 rounds for time:
400-m run
25 wall-ball shots (6/10 lb) (9/10 ft)
25 KB snatches (15/25 lb)
– SEASONED –
For time:
1.600-m run
100 wall-ball shots (10/20 lb) (9/9 ft)
100 KB snatches (26/35 lb)