Crossfit WoD 25.1

Open Workout 25.1

As many rounds and reps as possible in 15 minutes of:

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

RX’d AND SCALED

START

• Start standing tall with your back to the dumbbell.
• At “go,” turn around and perform 3 burpees over the dumbbell.
• Next, perform 3 dumbbell hang clean-to-overheads.
• Then, perform 30 feet of walking lunges (15 feet or 4.57 meters — out and 15 feet back).
• Next, return to the dumbbell and perform 6 burpees over the dumbbell.
• Then, perform 6 dumbbell hang clean-to-overheads.
• Then, perform another 30 feet of walking lunges.
• Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round.
  • The walking lunge distance remains 30 feet

Your final score will be the total number of repetitions performed within the 15-minute time cap.

RULES

• Gymnastics grips are NOT allowed.
• The first rep of each hang clean-to-overhead set may be taken directly from the ground.
  • There is NO requirement to pause at the hang on the first rep.
• You can choose either arm to complete the required reps. You may switch hands at any time after the rep is credited.
• During the lunge, each 15-foot section is considered 1 rep.
  • If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.
• There is no tiebreak.

EQUIPMENT

• Dumbbell
  • If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter).
  • When the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground.
  • Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
• Tape (measured correctly) for lunges

Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details, weight conversions, and video submission standards.

Game Plan for This Year’s Open Workout

Alright, now that we’ve covered the movements, let’s talk strategy. This year’s Open workout is a 15-minute grind, which means pacing is everything. Here’s how I’m looking at it:

1. Control the Burpees – The burpees were included to be energy drainers. Don’t come out fast because if you gas out too early, you’ll be hurting by minute 7 or 8. The goal is to find a steady rhythm and keep it moving without burning out. During burpees, my mottos is “It’s OK to degrade or get slower but never stop moving”
2. Smooth Transitions – Moving from the overhead position to the hang power clean needs to be efficient if you decide to transfer. I like to transfer the bar at my collarbone to keep things smooth and avoid wasting energy.
3. Mental Game is Key – The toughest part will be around minute 7 or 8. That’s when you’re gonna feel it. That’s when people start slowing down. You’ll wish you were home and start to question why you’re doing this. Stay locked in and keep your pace, and focus on finishing.
4. Have Fun – At the end of the day, this is about growth. It’s about seeing what you’re made of. Enjoy the process and embrace the challenge.