OUR WORKOUTS

SKILL

Coach Led HSPU Review

WORKOUT

4 Sets (24 Min)

AMRepsAP 3 Min

30/24 Cal Row

Max Reps Push Press 115/80 / / HSPU / / Strict HSPU

*Rest 3 Min Between sets

WORKOUT

Part 1)

AMRAP 10

12 Toes to Bar

9 Overhead Squats 95/65

3 Wall Walk

*Rest/ Set Up as needed between parts

Part 2)

EMOM 10

3 Lateral Burpees Over Bar

3 Power Snatch*

*Choose a sustainable weight to make it through all 10 rounds! (Should be the same weight) 

WORKOUT

CF OPEN WORKOUT 25.2

For time:

21 Pull Ups

42 Double Unders

21 Thrusters 95/65

18 Chest To Bar

36 Double Unders

18 Thrusters 115/75

15 Bar Muscle Ups

30 Double Unders

15 Thrusters 135/85

*12 Min Cap

STRENGTH

Every 2 Min for 10 Min (5 Rounds)

3 Bench Press @77-80% of 1RM

WORKOUT

AMRAP 8

300/250m Row

10 Shuttle Run (25/25ft CF open Standard)

Rest 4 Min

AMRAP 8

20 Hand release push up

10 Sandbag over shoulder 150/100

WORKOUT

For Time:

Part 1) 3 Rounds:

200m Run

9 Thruster 95/65

Rest 1 Min Between Parts

Part 2) 3 Rounds:

200m Run

7 Thruster 115/80

Rest 1 Min Between Parts

Part 3) 3 Rounds:

200m Run

5 Thrusters 135/95

*23 Min Cap

CASH OUT

EMOM 8 (4 Rounds)

Alt. between…

Min 1) *Toes to bar

Min 2) *Box Jump Over 

*Choose your own reps!

SKILL

Bar or Ring Muscle Up transition practice / review

Every 90 sec for 4 Rounds

*Bar/Ring Muscle Up

*you choose the reps / variation! (Save some strength for the workout!)

PARTNER WORKOUT 

*Teams of 2, YGIG, Split reps however you’d like!

AMRAP 20

40 SHSPU / / Seated DB Press

40 Strict Pull Up

60/50 Cal Row

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 10 Deadlift 225/155 (controlled descents)

Min 2: 10/8 Cal Echo Bike

Min 3: 15 Wall Ball 20/14

Min 4: :30 sec Double Under / Jump Rope!

2025 CROSSFIT OPEN WORKOUT 25.1

AMRAP 15

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads 50/35
30-foot walking lunge (2 x 15 feet)

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

Resources:

Sign up for the CrossFit Open officially HERE

25.1 Workout standards and score card HERE

Let us know you’re coming to compete THIS Saturday from 8-10am HERE

Log your score for 25.1 officially HERE

Watch the announcement for 25.1 HERE

STABILITY

AMRAP 10 (for quality)

7/7 Single Leg DB Deadlifts

6 Cossack Squats (add weight if needed)

5/5 Single Leg PAUSE squats (add weight as needed)

:30+ Sec Ring Plank

SKILL

“Barbell Cycling”

EMOM 5

5+ Power Snatches*

*you choose the weight 

REST 2

EMOM 5

5+ Clean & Jerks*

*you choose the weight 

CASH OUT

10 Min machine - choose a sustainable pace that can be maintained start to finish!

*for athletes competing in The Open consider dialing intensity down to taper for the weekend or dialing intensity up if that’s works better for you!

SKILL / / CAPACITY BUILDER

EMOM 7

*Toes to Bar

*You choose the reps

REST 3 MIN

EMOM 7

1 Wall Walk (yes, wall walks two days in a row :)

20 Double Unders / / :20 of jump rope

*aim for a fast transition and UBK doubles!

PARTNER WORKOUT

“Horrible Day”

AMRAP 17

*Teams of 2, Alternate FULL rounds

10 BBJO 24/20”

20 Wall Balls 20/14

10/8 Cal Echo Bike

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 5 Sandbag BearHug Squats & 10 Air Squats

Min 2: 10 Hand Release Push Up & 1+ Wall Walk

Min 3: *Pull Up / / C2B 

Min 4: :45 sec Recovery Row

STRENGTH

EVERY 90 Sec for 15 Min (10 sets)

2 Power or Squat Snatch*

*Aim to start first set at 65% of 1RM, and build steadily to finish the 10th set around 80-85% of 1RM

WORKOUT

For Time:

50 Alt. DB Snatch 50/35

50 Alt. Step Back Lunges

50 Alt. Single Leg V Up

50 Alt. DB Snatch 50/35

*15 Min Cap

PARTNER WORKOUT 0:00-20:00

*Teams of 2

*Alternate FULL Rounds

4 Rounds EACH

10 Thrusters 95/65

10 C2B / / Pull Ups

Into…

4 Rounds EACH

7 Thrusters 135/95

7 Bar Muscle Up / Variation / Burpee Pull Up

*20 Min Cap

5 MIN REST 20:00-25:00

PARTNER WORKOUT PART 2) 25:00-45:00

*Teams of 2

*YGUG - alternate FULL Rounds

AMRAP 20

300m Row

10 Deadlifts 185/125

50 Double Unders / Single Unders

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Echo Bike

10 Burpees

*10 Min Cap

POST WORKOUT STRENGTH

Push or Split Jerk

*Spend 15 min building toward a heavy single rep for today!

SKILL

5 Rounds 

Alternate between…

:90 sec Rope Climb Practice

:90 sec Double Under / Practice

STRENGTH / / SKILL

10 Rounds

3 Deadlifts @ 75-80% of 1RM

200m Run (easy pace)

:30-:60 of Handstand Walk / Handstand Practice

WORKOUT

1-2-3-4-5-6-7-8-9-10

Front Squat 95/65

Lateral Burpee Over the bar

*11 Min Cap

POST WORKOUT STRENGTH (24 min)

Overhead Squat

3x3 @ 60-65% of 1RM

3x2 @ 70-75% of 1RM

3x1 @ 80+ % of 1RM

*Aim for a new set every 1:30-2:00

STABILITY

AMRAP 10 (For Quality)

:20/:20 Copenhagen plank

5/5 Single leg deadlift *slow tempo (with a barbell)

5/5 Single leg split squat / pistol progression

5 Nordic curl / / Variation

MAIN WORKOUT

Part 1) 0:00-6:00

AMRAP 6

1,2,3,4..+1

Chest to Bar Pull Ups / / Pull Up Variation

2,4,6,8…+2

Box Jump Over 24/20”

REST 4 MIN (6:00-10:00)

Part 2) 10:00-22:00

AMRAP 12

2 Wall Walk

6/6 Single DB Clean & Jerk 50/35

50ft Single Arm DB Overhead Walking Lunge 50/35

WORKOUT

EMOM 28 (7 Rounds)

Alternate between…

Min 1: 15/12 Cal Row

Min 2: 3 Power Cleans @ 75-80% of 1RM

Min 3: 12/9 Cal Ski

Min 4: *Toes to Bar / / Variation

PARTNER WARM UP

*Teams of 2,

*One partner rows, one partner rests

5 Sets Each for “fun”:

20/16 Cal Row

*in your rest perform 5 DB Seated Press

MAIN WORKOUT

For Time:

150 Wall Balls 20/14

Into…

10 Rounds

3 Power Snatch 135/95

3 Bar Facing Burpees

STRENGTH / / Midline STABILITY

AMRAP 12

20 Ab Mat Sit Ups

:20/:20 Side Plank

20 Superman’s

10 Bird dogs

:10+ L Sit Hold

40 Crossover Singles

SKILL

Muscle Up Review (Bar / or / Ring)

WORKOUT

“Muscle Up Biathlon”

5 Rounds

4+ Bar Muscle Up / / Variation

400m Run

*18 Min Cap