STABILITY
AMRAP 12 (For Quality)
:30 Ring Plank hold
5/5 Single Leg Squats (Add weight as needed *via dumbbells)
5/5 Single Leg Deadlifts (Dumbbells)
:10+ L Sit Hold
STRENGTH
EMOM 10
1 Hang Snatch (power or squat) + 1 Snatch (power or squat)
*Start first set around 50-60% of 1RM Snatch and build toward 70% over the 10 sets
Rest 2 Min
EMOM 10
2 Snatch (power or squat)
*Aim to start first set around 70% of 1RM
Read MorePARTNER WORKOUT
*Team of 2
*Alternate FULL rounds with your partner
2 Rounds EACH:
12 Deadlifts 185/125
15 Box Jump Over 24/20’
12/9 Cal Echo Bike
2 Rounds EACH:
9 Deadlifts 225/155
15 Box Jump Over 24/20”
12/9 Cal Echo Bike
PARTNER PUMP SESSION (Cash Out)
3 Rounds EACH (12 Min Total)
*alternate working/resting each round
:45 sec max DB Bench Bench (heavy)
:15 sec rest
:45 sec max rep Strict Pull Up
:15 sec rest
Read MoreSKILL
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
Read MoreWORKOUT
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)
Read MoreWORKOUT
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
Read MoreSTRENGTH
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
Read MoreWORKOUT
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!
Read MoreSKILL
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
Read MoreWORKOUT
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!
Read More2025 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
Read MoreSTABILITY
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!
Read MoreSKILL / / 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
Read MoreWORKOUT
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
Read MoreSTRENGTH
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
Read MorePARTNER 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
Read MoreWORKOUT
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!
Read MoreSKILL
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
Read MoreWORKOUT
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
Read MoreWORKOUT
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
Read More