- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 5/05-5/11/2025
About the Week
- Welcome to May! This month, we’ll prepare for the Hero workout Murph on May 26.
- Athletes will work through benchmark Cindy early in the month to get a baseline for Murph training.
- Expect to see pull-ups and push-ups each week, but split up to avoid redundancy.
- Olympic lifting complexes will be programmed in both heavy days and skill work sessions throughout the month.
- Look forward to additional benchmarks like Elizabeth, and fun variations of Annie and Diane.
Monday, May 5th
Workout
– SPICY –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
– MEDIUM –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
– MILD –
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
– SEASONED –
Same as Rx’d
Skill Work
Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
Tuesday, May 6th
Workout
– SPICY –
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)
– MEDIUM –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
– MILD –
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)
– SEASONED –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
Wednesday, May 7th
Workout
– SPICY –
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
– MEDIUM –
Same as Rx’d
– MILD –
Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
– SEASONED –
Same as Rx’d
Thursday, May 8th
Workout
– SPICY –
5 rounds for calories:
2:00 air bike
2:00 rest
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
SKill Work
Pre-workout
EMOM 7:
3 snatch high pulls
Friday, May 9th
Workout
CINDY
Score Rounds and Reps
– SPICY –
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
– MEDIUM –
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
– MILD –
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
– SEASONED –
Same as Rx’d
Saturday, May 10th
Workout
– SPICY –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
– MEDIUM –
3 rounds for time:
15 bar-facing burpees
12 deadlifts (155/225 lb)
75 double-unders
– MILD –
3 rounds for time:
12 bar-facing burpees
9 deadlifts (55/75 lb)
60 double-unders
– SEASONED –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (125/185 lb)
60 double-unders
Skill Work
Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups
Sunday, May 11th
TBD