The 2025 CrossFit Open workout, 25.3, challenges athletes with a blend of gymnastics, cardiovascular endurance, and weightlifting. This workout is designed to test full-body strength and stamina, featuring wall walks, rowing, deadlifts, cleans, and snatches.
Workout Structure:
For time, complete the following sequence:
- 5 wall walks
- 50-calorie row
- 5 wall walks
- 25 deadlifts
- 5 wall walks
- 25 cleans
- 5 wall walks
- 25 snatches
- 5 wall walks
- 50-calorie row
Time Cap: 20 minutes
Prescribed Weights:
- Women:
- Deadlift: 155 lb (70 kg)
- Clean: 85 lb (38 kg)
- Snatch: 65 lb (29 kg)
- Men:
- Deadlift: 225 lb (102 kg)
- Clean: 135 lb (61 kg)
- Snatch: 95 lb (43 kg)
Movement Standards:
- Wall Walks: Each repetition starts and ends with the athlete lying prone on the ground, with specific hand placement requirements. Athletes must walk their feet up the wall until both hands reach a designated line before returning to the starting position.
- Rowing: Athletes must reset the rower monitor to zero before each rowing segment. The row is complete when the monitor displays the required calories.
- Deadlifts, Cleans, and Snatches: Each lift starts with the barbell on the ground. Deadlifts require full hip and knee extension with shoulders behind the bar at the top. Cleans involve bringing the barbell to the shoulders in one motion, while snatches require lifting the barbell overhead in one continuous motion.
Scaling Options:
For athletes who need modifications, scaled versions of the workout are available:
- Women: 85, 65, 45 lb (38, 29, 20 kg)
- Men: 135, 95, 65 lb (61, 43, 29 kg)
These adjustments ensure that athletes of all levels can participate and challenge themselves appropriately.
Strategy and Tips:
- Pacing: Maintain a steady pace, especially during the rowing segments, to manage fatigue effectively.
- Technique: Prioritize proper form during lifts to prevent injury and ensure efficiency.
- Transitions: Minimize rest between movements to optimize time, but ensure you’re adequately prepared for each segment.
For a comprehensive strategy breakdown and additional tips, consider watching the following video:
Engage with your local CrossFit community or coach to tailor the workout to your abilities and goals. Remember, the essence of the Open is to challenge yourself and track your progress over time.
For complete details, movement standards, and scorecards, visit the official CrossFit Games website.
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