Week of 02.24.25
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Table of Contents
CrossFit Workout of the Day: Monday
“Fire and Rain”
21 Minute EMOM:
Complete 1 Clean each minute at the suggested loading…
* Option for squat or power.
Loading Guidelines:
MIN 1-3 – Light-Moderate
MIN 4-6 – Light-Moderate+
MIN 7-9 – Moderate
MIN 10-12 – Moderate+
MIN 13-15 – Moderate-Heavy
MIN 16-18 – Heavy
MIN 19-21 – Heavy+
Tuesday
Gymnastics Work
Every 1:30 x 5 Sets:
Practice one of the following complexes…
1 Burpee + 1 Ring Muscle-Up + 2-3 Ring Dips
or…
1 Burpee + 1 Kip Swing + 2-3 Pull-Ups
“Taylor”
4 Rounds for Time:
400 Meter Run
5 Burpee Muscle-ups
* If you’ve got a 20-lb. vest or body armor, wear it.
* Muscle-ups can be Ring or Bar.
* 16 minute time cap.
Wednesday
Overhead Complex
7 Minute EMOM:
1 Push Press + 1 Push Jerk
* Start light and end moderate+.
“Country Rowed”
15 Minute AMRAP:
50 Double Unders
25/20 Calorie Row or 20/15 Calorie Bike
15 Shoulder to Overhead (115/75#)
Thursday
“Walking Man”
3 Sets for Quality:
3:00 Cardio Choice
25 Russian KB Swings (Athlete Choice)
25 Sit-Ups
25 Up-Downs
25 Walking Lunges
1:00 Plank Hold
* This workout is meant to be a movement flow/prep workout for tomorrow’s Open workout.
* 30 minute running clock.
Friday
CrossFit Open 25.1
To be Anounced Thursday 3 PM
Friday Night Lights Begins at 4:30 PM
How to watch the CrossFit Open!
Saturday
“You’ve Got a Friend”
In Teams of 2…
For Time:
200 Wall Balls (20/14#)
160 Box Jumps (24/20″)
120 Toes to Bar
80 Deadlifts
BB1: (225/155#)
BB2: (275/185#)
BB3: (315/205#)
* Partner 1 works while P2 rests. Split work and movements up as needed.
* 28 minute time cap.
Sunday
“How Sweaty It Is”
30 Minute AMRAP:
40/30 Calorie Row, Bike, Ski
20 Strict Pull-Ups
20 Hand Release Push-Ups
40/30 Calorie Row, Bike, Ski
20 DB Hang Power Cleans (Athlete Choice)
20 Burpees
40/30 Calorie Row, Bike, Ski
20 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L).