Be on the lookout for an email with details about how to sign up for the 2025 CrossFit Open as well as how to order your Open t-shirts!
Monday 2/3
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8-12 dips
– 6/side SA ring rows
B) “Running Fran”
3 rounds for time:
– 400m run
– 15-12-9
- DB thrusters
- strict pull-ups
Performance
A) E3M x 5 sets:
– 5 back squats @ 2-3 RIR
*Should be around 70-80%
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9
- thrusters (95/65)
- pull-ups
Tuesday 2/4
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB strict presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
*Presses should be heavier than 1/17
Fitness
B) E60S x 10-20 seconds:
– 4 SA DB power clean + push push press (2/side)
– 3 hanging knee raises
– 2 or 4 box step-ups
Performance
B) E60S x 10-20 seconds:
– 3 power clean + push jerk
– 3 toes to bar
– 3 box jump overs (24/20”)
*Partner with equipment to save space.
Wednesday 2/5
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 up/down DB devil cleans
– 9-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang (squat) snatch
Sets 5-8: 1 (squat) snatch
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 DB devil cleans (35/25s)
– 12 wallballs (20/14)
RX+ perform 15/12-5-15 rep scheme
Thursday 2/6
Fitness
E5M x 6-10 sets:
Station 1:
– 200m row
– 20 air squats
– 200m row
– 15 push-ups
Station 2:
– 200m run or 500/400m bike
– 20 RKB swings
– 200m run or 500/400m bike
– 30 single unders
Performance
E5M x 6-10 sets:
Station 1:
– 250/200m row
– 20 air squats
– 250/200m row
– 20/15 push-ups
Station 2:
– 200m run or 500/400m bike
– 20 RKB swings (53/35)
– 200m run or 500/400m bike
– 40 double unders
Friday 2/7
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts (controlled descent)
– 8-12/side half kneeling DB press
– 16 alternating KB gorilla rows
*RDLs @ 55-65% 1RM deadlift (heavier than last week)
B) Strength Option
3-4 sets for quality:
– 8/side front foot elevated split squats
– 12-16 DB tricep rollback extensions
– 8-12 BB drag curls
– 8/side banded chops
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 RKB swings
– 8 push-ups
– 6 alternating goblet hold/prisoner reverse lunges
Saturday 2/8
Fitness
TBA
Performance
TBA
Sunday 2/9
10-12 Open Gym