- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 4/28-5/04/2025
About the Week
This month, we’ll continue to build endurance and stamina.
Start the week with a pairing of lateral burpees over the bar and squat snatches.
Round out this month’s focus with a 20-minute bike effort with plank holds every 20 calories.
Transition into May toward the end of the week with a bench press and chest-to-bar pull-up combination to bring together heavy lifting with the start of next month’s Murph preparation.
Finish the week with a double-under and deadlift couplet, followed immediately by an 800-meter run.
Monday, April 28th
Strength
Squat Snatch
Pre-workout
EMOM 8:
1 squat snatch
Workout
– SPICY –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
– MEDIUM –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)
– MILD –
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)
– SEASONED –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (75/115 lb)
Tuesday, April 29th
Workout
– SPICY –
AMRAP 20:
Bike for calories
– Every 20 calories, stop and perform a :20 side plank/side.
– MEDIUM –
AMRAP 20:
Bike for calories
– Every 15 calories, stop and perform a :20 side plank/side.
– MILD –
AMRAP 20:
Bike for calories
– Every 10 calories, stop and perform a :20 side plank from the knees/side.
– SEASONED –
Same as Rx’d
Wednesday, April 30th
Workout
“KELLY”
Score Time
– SPICY –
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.
– MEDIUM –
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.
– MILD –
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.
– SEASONED –
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (10/20 lb) (9/9 ft)
– Step down from the box.
Thursday, May 1st
Skill Work
Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups
Workout
– SPICY –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
– MEDIUM –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.
– MILD –
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.
– SEASONED –
Same as Rx’d
Friday, May 2nd
Workout
– SPICY –
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
– MEDIUM –
Same as Rx’d
– MILD –
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
– SEASONED –
Same as Rx’d
Skill Work
Post workout
Accumulate:
30 GHD hip extensions
Saturday, May 3rd
Workout
– SPICY –
6 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)
Right into…
800-m run
– MEDIUM –
6 rounds for time of:
30 double-unders
12 deadlifts (125/185 lb)
directly into…
800-m run
– MILD –
6 rounds for time of:
30 single-unders
10 deadlifts (55/75 lb)
directly into…
400-m run
– SEASONED –
6 rounds for time of:
50 double-unders
12 deadlifts (125/185 lb)
Right into…
800-m run
Sunday, May 4th
Workout
– SPICY –
3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings
♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell
– MEDIUM –
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings
♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell
– MILD –
3 rounds for time of:
4 inchworms + push-up
14 front squats
21 Russian kettlebell swings
♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell
– SEASONED –
Same as SPICY