OUR WORKOUTS

STRENGTH / / Pump Session

3 Rounds for Quality / / or AMRAP 8

15 DB Bench (2x50/35)

10 HR Push Ups

5 Ring Dips

1 Min Rest between rounds

3 Rounds For Quality / / or AMRAP 8

12 Barbell Curl to Press

9 Banded Pull Ups (make these feel easy)

6 Supinated Ring Rows

1 Min Rest between rounds

STRENGTH

Every 2 Min for 14 Min (7 sets)

3 Push or Split Jerks*

*Aim to have all sets at or above 65% of 1RM, but let’s aim to stay below 90% unless a PR is imminent!

*Build as needed over the 7 sets!

PARTNER WARM UP

5 Rounds Each (partner rows while other rests)

2 min Row

2 min Rest

*stimulus: climb in intensity steadily over the 5 sets. Your first row is easy and conversational, last row begins to feel “hard”

PARTNER WORKOUT

*Teams of 2,

*Alternate each movement

AMRAP 20

200m Run

15 Front Squats 95/65 (from floor)

15 Toes to Bar / / Variation

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 

CrossFit Open Workout 25.3

For Time:

5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row

Time cap: 20 minutes

PARTNER 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

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