Overview of the CrossFit Open 2025 Workout 25.3

The 2025 CrossFit Open has culminated with the unveiling of Workout 25.3, streamed live from CrossFit Spur in Glenmont, New York. This workout presents a rigorous assessment of functional fitness by integrating gymnastics skills, rowing endurance, and barbell strength, offering a true challenge for athletes. Prepare for a blend of pacing, grip endurance, and technical precision as you take on this demanding test.

Understanding the 25.3 Workout

Workout 25.3 is meticulously structured to gauge a range of fitness attributes, including coordination, strength, and stamina. It incorporates gymnastic elements alongside cardiovascular and weightlifting challenges. A thorough understanding of the workout’s structure and the specific movement standards is essential for optimizing performance and compliance with competition criteria.

Structure of the 25.3 Workout

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

Weight Specifications:

Rx Division:

• Deadlifts: 225 lbs (men) / 155 lbs (women)
• Cleans: 185 lbs (men) / 125 lbs (women)
• Snatches: 135 lbs (men) / 95 lbs (women)

Scaled Division:

• Deadlifts: 135 lbs (men) / 95 lbs (women)
• Cleans: 95 lbs (men) / 65 lbs (women)
• Snatches: 65 lbs (men) / 45 lbs (women)

Standards for Each Movement in the 25.3 Workout

To ensure accurate scoring and technique adherence, each movement in the workout has specific standards:

• Wall Walks: Begin lying face down with feet against the wall. Push up and walk hands toward the wall while walking feet up until the chest touches the wall, then reverse.
• Rowing: Achieve a total of 50 calories on the rowing machine.
• Deadlifts: Lift the barbell from the ground until the hips and knees are fully extended, with shoulders behind the bar.
• Cleans: Lift the barbell in one motion from the ground to the shoulders, with elbows in front of the bar and hips and knees extended.
• Snatches: Lift the barbell from the ground directly overhead in one fluid motion, finishing with arms, hips, and knees fully extended.

Strategies for Effective Performance

Pacing Considerations

Successful execution of Workout 25.3 relies heavily on effective pacing. Athletes are encouraged to manage their intensity levels early on to maintain a consistent performance throughout the workout.

Initial Round Strategy

The first round may feel deceptively easy, making it crucial to resist the urge to go all out. A measured approach is advisable to ensure endurance as the workout progresses. Take control of your energy when adrenaline surges.

Specific Recommendations:

• Wall Walks: Maintain a controlled pace to conserve energy.
• Rowing: Keep a consistent stroke rate for recovery while preserving an adequate pace.
• Deadlifts and Cleans: Break these sets into manageable portions to prevent premature fatigue.

Optimizing Transition Times

Efficient transitions between movements can significantly affect overall performance.

• Minimize Downtime: Arrange your equipment for swift transitions.
• Controlled Breathing: Utilize transitions to regulate breathing and mentally prepare for subsequent movements.

Breathing Management Techniques

Maintaining regulated breathing will help manage heart rate and sustain endurance throughout the workout.

• Wall Walks and Barbell Movements: Inhale during the eccentric phase and exhale during the concentric phase.
• Rowing: Synchronize breathing with rowing strokes for optimal oxygen intake.

Avoiding Common Mistakes

Even experienced athletes can make errors during an Open workout. Here are common mistakes and how to avoid them:

Rushing Through Wall Walks

Speeding through wall walks can result in poor form and potential no-reps.

Correction: Maintain a steady pace with focus on precision in hand and foot placement.

Rowing Too Aggressively

Exerting full effort on the row may lead to excessive fatigue early in the workout.

Correction: Aim for a moderate stroke rate (approximately 24–28 strokes per minute) for steady power output.

Inefficient Barbell Cycling

An attempt to perform unbroken sets with cleans or snatches can result in burnout.

Correction: Break sets tactically; consider fast singles for heavier lifts like snatches.

Breath Control Lapses

Holding your breath during lifts can lead to early exhaustion.

Correction: Coordinate inhalation and exhalation with your movements to optimize oxygen flow.

Scaling Options for the 25.3 Workout

The Rx version of Workout 25.3 may not be feasible for all participants. The Open emphasizes inclusivity, personal challenge, and gradual improvement.

Scaled Variations

• Wall Walks → Hand-Release Push-ups can replace wall walks for those lacking shoulder strength.
• Rowing → Reduced Calorie Targets or bike alternatives can be considered.
• Deadlifts, Cleans, and Snatches → Lighter Weights or Dumbbells can be used to lower intensity while maintaining workout integrity.