CrossFit: Week of 2.17.25

Monday

EMOM 10:00
1) 4-7 Bench Press
2) 15s Max Ring Muscle-Up / Supinated Strict Pull-Up
+
“Trap’d”
4 Rounds
(2:30 On, 1:00 Off)
-18/15 Calorie Row
-3 DB Burpee 50/35’s
-50ft DB Farmer’s Carry 50/35’s
-3 DB Burpee 50/35’s
-50ft DB Farmer’s Carry 50/35’s
-Max Wall Walk*
*Rx+ = Handstand Walk
+
Tabata Banded Face Pulls

Breath Work Follow Along

Tuesday

Every 2:30 x 5 Sets:
-1 Power Clean + 5 Front Squat
*build to tough set (RPE 8.5-9)
+
“Shooting a Canon from a Canoe”
AMRAP 8:00
-6 DB BSO 70/50lb, 20″
-12 AbMat Sit-Up
*Rx+ = GHD Sit-Up, 60/40lb per Hand
+
3 Rounds (12:00)
-1:00 Couch Stretch (L)
-1:00 Couch Stretch (R)
-1:00 T-Spine Opener
-1:00 Athlete’s Choice

Wednesday

3 Sets: (rest 2:00 b/t)
Every 0:40 x 5 Sets:
-3 Touch-N-Go Deadlift
*set 1: prep / feel it out
*set 2: moderate / RPE 6
*set 3: moderately heavy / RPE 7-8
+
“Push Comes to Shove”
6 Sets: (rest 2:00 b/t)
-5 Handstand Push-Up
-10 KB Push Press 53/35lb
-5 Burpee Pull-Up
-10 KB High Pull 53/35lb
-5 Pogo Burpee
*Rx+ = Strict HSPU, 70/53lb
*score is slowest set time

Thursday

4 Rounds @ 60-70% Effort
-2:00 Row
-2:00 AirBike
-2:00 Shuttles
*pick a pace you could do for 45-60min
+
[23:00 Clock]
-15s Copenhagen Plank / side; short lever
-3-6 Glute Ham Raise / 8-10 Hip Extension
-15s V-Ups
-3/3 Box Step Downs; 3s lower
-8 Landmine Goblet Squat; 2s lower

Breath Work Follow Along

Friday

Every 2:00 x 8 Sets:
1) 15s Max Snatches 135/95lb
2) 15s Max Clean & Jerk 135/95lb
*scale to ~65-70% of your snatch (or) something you can touch-n-go for at least a few reps
+
“Open Workout 20.1”
10 Rounds for Time (15:00 Cap)
-8 Ground-to-Overhead 95/65lb
-10 Bar-Facing Burpees
*compare to 2.23.24

Saturday

(Open Gym Workout)
View Demo Video

“Big Fish, Little Pond”
AMRAP 15:00
-3…6…9… Back Squat 225/155lb
*after each set: 30/25 Calorie Row
+
3 Rounds for Quality
-14 Chest-to-Bar
-4 Wall Walks*
-24 GHD Sit-Ups
-4 Wall Walks*
**Rx+ = 40ft Handstand Walk

Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.