- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 4/14-4/20/2025
About the Week
- This month, we’ll continue to focus on building endurance and stamina.
- Start the week off strong with a deadlift and shuttle-run couplet on Monday.
- Follow that Tuesday with a classic heavy back squat day.
- Lead athletes through the lightweight, high-rep, fast-paced benchmark, Andi, on Wednesday.
- Round out the week with a throwback to the 2015 CrossFit Games season with Open Workout 15.4.
Monday, April 14th
Strength
Deadlift
Pre-workout
3-5 sets:
5 deadlifts
Workout
– SPICY –
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– MEDIUM –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– MILD –
5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– SEASONED –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Tuesday, April 15th
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
Wednesday, April 16th
Workout
“ANDI”
-SPICY –
For time:
100 hang power snatches (45/65 lb)
100 push presses (45/65 lb)
100 sumo deadlift high pulls (45/65 lb)
100 front squats (45/65 lb)
-MEDIUM –
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
– MILD –
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
– SEASONED –
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Thursday, April 17th
Workout
– SPICY –
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.
– MEDIUM –
5 rounds for time:
10 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
– MILD –
5 rounds for time:
10 hanging leg raises
10 box jumps (12/12 in)
– Step down from the box.
– SEASONED –
5 rounds for time:
15 toes-to-bars
20 box jumps or box step-ups (20/24 in)
– Step down from the box.
Friday, April 18th
Workout
– SPICY –
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry
– MEDIUM –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
– MILD –
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry
– SEASONED –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
Skill Work
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Saturday, April 19th
Workout
– SPICY –
For time:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups
Divide work as desired. Resting partner holds a 35/45 plate overhead.
– MEDIUM –
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups
Divide work as desired. Resting partner holds a 15/25 plate overhead.
– MILD –
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions
Divide work as desired. Resting partner holds a 10/15 plate overhead.
– SEASONED –
Same as Spicy
Sunday, April 20th
Workout
CrossFit Games Open 15.4
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Skill Work
Post-workout
5 sets:
Handstand walk (50 ft)