2025 CrossFit Open 25.3 Workout Guide

What Is the CrossFit Open 25.3 Workout?

The 2025 CrossFit Open 25.3 workout is a rigorous sequence designed to test various aspects of fitness, including coordination, stamina, and strength. It combines gymnastic movements, cardiovascular endurance, and progressively heavier weightlifting components. Understanding the structure and movement standards is crucial for maximizing performance and ensuring adherence to competition guidelines.

The 25.3 Workout Structure

For Time (Time Cap Varies by Division)

• 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

Weights:

• Rx Division:
  • Deadlifts: 225 lbs for men / 155 lbs for women
  • Cleans: 185 lbs for men / 125 lbs for women
  • Snatches: 135 lbs for men / 95 lbs for women
• Scaled Division:
  • Deadlifts: 135 lbs for men / 95 lbs for women
  • Cleans: 95 lbs for men / 65 lbs for women
  • Snatches: 65 lbs for men / 45 lbs for women

25.3 Workout Movement Standards

To ensure proper technique and scoring, each movement has specific standards:

• Wall Walks: Begin lying face down, feet against the wall. Push up, walk your hands toward the wall while walking your feet up until your chest touches the wall, and reverse the movement to return to the start.
• Rowing: Complete 50 calories on the rower.
• Deadlifts: Lift the barbell from the ground to standing, with the hips and knees fully extended and the shoulders behind the bar.
• Cleans: Lift the barbell from the ground to the shoulders in one motion, finishing with elbows in front of the bar, hips and knees extended.
• Snatches: Lift the barbell from the ground to overhead in one motion, finishing with arms, hips, and knees fully extended.

Key Strategies for Success

• Pacing Strategies: Effective pacing is crucial in Open Workout 25.3. Athletes who control their intensity from the outset are likelier to maintain consistency throughout the workout. Managing grip fatigue, breathing patterns, and movement efficiency will significantly impact performance.
• First Round Gameplan: The initial round may feel manageable, but resisting the temptation to go all out is essential. A measured approach will pay dividends as the workout progresses. Remember, this first round is when all of that adrenaline and anxiety will kick in—stay in control.
• Recommendations:
  • Wall Walks: Perform these at a steady, controlled pace to conserve energy.
  • Rowing: Maintain a consistent stroke rate that allows for recovery while keeping the pace.
  • Deadlifts and Cleans: Break these into manageable sets to avoid early fatigue.

Tips For Strong Transitions

• Minimize Downtime: Prepare your equipment setup to allow for quick transitions.
• Controlled Breathing: Use transition periods to regulate your breathing and prepare mentally for the next movement.
• Breathing Control: Maintaining steady breathing is essential to manage your heart rate and sustain performance.

Mistakes to Avoid in CrossFit Open 25.3 Workout

• Rushing Wall Walks: The temptation to speed through wall walks can lead to sloppy reps, resulting in no-reps or excessive fatigue.
• Going Too Hard on the Rower: Blasting through the row might seem like a good idea, but it can lead to an early spike in heart rate and fatigue.
• Poor Barbell Cycling: Trying to go unbroken on cleans or snatches too early can lead to burnout.
• Neglecting Breathing: Holding your breath during wall walks or lifts can cause early fatigue.

Scaling the CrossFit Open 25.3 Workout

Not everyone can handle the Rx version of 25.3, and that’s okay. The Open is about participation, pushing yourself, and improving over time.

Scaled variations

• Wall Walks → Hand-Release Pushups for those lacking the shoulder strength for wall walks.
• Rowing → Reduced Calories or Bike Option if needed.
• Deadlifts, Cleans, and Snatches → Lighter Weights or Dumbbells to adjust intensity while maintaining the intended workout stimulus.

Conclusion

The 2025 CrossFit Open 25.3 workout is a challenging test of fitness, requiring strategy, precision, and resilience. With the right approach, athletes can overcome obstacles and achieve their best performance. Remember to pace yourself, manage your breathing and grip, and focus on efficient transitions to succeed in this demanding workout.