Week # 1 of 6
Monday 2/24/2025
Strength/Conditioning
8 EMOM
Odd: 8 Front Squats, from floor (115/75, Rx+ 155/105)
Even: 8 Handstand Push Ups
3 minute rest
8 EMOM
Odd: 10-12 Goblet Box Step Up (20/12, Rx+ 28/20)
Even: 10-12 Ring Dips
3 minute rest
12 EMOM
M1: 12-15 Wall Balls
M2: 10/8 Calorie Row
M3: 12-15 Burpees
Tuesday 2/25/2025
Strength
A1. Library Deadlift, 3 sets of 10, building
A2. Wide Grip Pull Up, 3 sets of 5-7 (Rx+ weighted)
Conditioning
6 Rounds For Time
6 Snatches (95/65, Rx+ 115/75)
6 Toes to Bar (Rx + 3 Bar Muscle Ups)
36 Double Unders
Wednesday 2/26/2025
Conditioning
For time:
3 Rounds
- 18/24 Row Calories
- 25m Sled Pull
- 24 Wall Balls @ 10/14lb
3 Rounds
- 18/24 Ski Calories
- 12 Burpee Box Get Over
- 24 Double Dumbbell Deadlift @ 2×16/2x24kg
3 Rounds
- 18/24 Bike Calories
- 24 Abmat Sit-ups
- 24 Hang Power Snatch @ 35/50
Thursday 2/27/2025
Strength
A1. Half Kneeling Kettlebell Press, 3 sets of 8-10/side, building
A2. Single Leg Kettlebell Deadlift, 3 sets of 5-7/side, building
A3. L-sit, 3 sets of 20-30 seconds
Conditioning
5 Rounds For Time
5 Power Clean and Jerks (135/95, Rx+ 185/125)
15/12 Calorie Row
Friday 2/28/2025
Conditioning
CrossFit Open 25.1
Saturday 3/1/2025
Conditioning
- 500m Run
- 50m Sled Push @ 3/5 plates
- 500m Ski
- 500m Run
- 80 Jumping Pull-ups
- 80 Lying Leg Raises
- 500m Run
- 80m Burpee Broad Jump
- 500m Row
- 500m Run
- 200m Farmer Carry @ 2x24kg/2x32kg
- 80m Sandbag Walking Lunge @ 10/20kg
- 500m Run
- 80 Hand-to-hand Russian Kettlebell Swings @ 16/24kg
- 80 Wall Ball @ 10/14kg
