2025 CrossFit Open 25.3 Workout Guide: Standards, Strategy and Tips

The final training of the 2025 CrossFit Open has been unveiled and it is a real test of functional fitness. 25.3, 25.3, canceled Live from CrossFit Trace in Glenmont, New York, with training that combines highly qualified gymnastics, rowing duration and barbell strength. This will question your pace, your grip and your technical execution – so get ready to dig deep.

Regardless of whether you are fighting for a top position in the ranking or testing your limits, 25.3 is a must. The structure requires strategy, precision and resilience – a mixture of technical gymnastics and increasingly heavier lifts that drive even the fittest athletes. If you have waited for the chance to present your strength, perseverance and mental toughness, this is.

What is the CrossFit Open 25.3 Training?

The 2025 CrossFit Open 25.3 Workout is a strict sequence with which various aspects of fitness are to be tested, including coordination, endurance and strength. It combines gymnastics movements, cardiovascular endurance and increasingly heavier weightlifting components. Understanding the structural and movement standards is crucial to maximize the performance and ensure compliance with the competitive guidelines.

The 25.3 training structure

For the time (time cap varies depending on the division)

• 5 wall walks
• 50-calorie series
• 5 wall walks
• 25 cross lifting
• 5 wall walks
• 25 cleaning
• 5 wall walks
• 25 snatches
• 5 wall walks
• 50-calorie series

Weights:

RX Division:

Kreuzleben: 225 LBS for men / 155 lbs for women

Cleaning: 185 LBS for men / 125 lbs for women

Snatches: 135 LBS for men / 95 lbs for women

Scaled department:

Kreuzleben: 135 LBS for men / 95 lbs for women

Cleaning: 95 pound for men / 65 lbs for women

Snatches: 65 pound for men / 45 lbs for women

25.3 Training movement standards

To ensure proper technology and evaluation, each movement has specific standards:

Walk walks: Catch your face down, feet against the wall. Press up, go to the wall with your hands as you go up with your feet until your chest touches the wall and turn up the movement to return to the start.

Rowing: Fill 50 calories on the rower.

Kreuzleben: Lift the barbell from the ground to standing, the hips and knees fully extended and the shoulders behind the bar.

Cleaning: Lift the barbell in a movement from the ground onto the shoulders and end with elbows in front of the bar, the hips and the knees.

Snatches: Lift the barbell from the ground onto a movement and completely end with arms, hips and knees.

Key strategies for success

Stimulation strategies

Effective pace is of crucial importance in open training 25.3. Athletes who control their intensity from the start are probably the consistency throughout the training. The treatment of griffan fatigue, respiratory patterns and movement efficiency has a significant impact on performance.

GamePlan of the first round

The initial round may feel manageable, but it is essential to oppose the temptation. A measured approach pays off in the course of the training. Remember this first round is when all this adrenaline and this fear are controlled.

Recommendations:

Walk walks: Perform them at a steady, controlled pace to save energy.

Rowing: Keep up with a consistent stroke rate that enables relaxation and at the same time maintains the pace.

Cross lifting and cleaning: Broke them into manageable sets to avoid early tiredness.

Elite athletes may strive for faster rounds, but intermediate athletes should concentrate on maintaining a sustainable pace in order to avoid burnout.

Tips for strong transitions

Efficient transitions between movements can save valuable time and energy.

Minimize downtimes: Prepare your equipment to enable quick transitions.

Controlled breathing: Use transition periods to regulate your breathing and prepare for the next movement mentally.

Breathing control

Maintaining steady breathing is important to cope with your heart rate and maintain performance.

Breathing tips and suggestions:

Wall walks and barbell movements: In order to maintain rhythm, inhale during the eccentric phase and exhale during the concentric phase.

Rowing: Coordinate your breath with your stroke to optimize the oxygen recording.

GRIP management tips and suggestions: Suggestions:

The combination of barbell movements and wall walks can tax your handle.

Break repetitions: Instead of pressing until the grip error, disassemble barbell movements into manageable sets to get control.

Use a hook handle: This can reduce the fatigue of the forearm and improve the efficiency of the cleaning and snapshots.

Shake off your hands during the transition: Take a second to release the tensions in your forearms between the movements.

Errors that you should open a 25.3 training at CrossFit

Even experienced athletes can make mistakes in open training. Here are some pitfalls that you should avoid:

Walk rushing wall

The temptation to accelerate through wall walks can lead to sloppy repetitions, which leads to no-repeps or excessive tiredness.

How to fix it: Keep up a steady pace and focus on controlled hand and foot placement.

Go too hard on the rower

Blowing through the series seems to be a good idea, but it can lead to an early increase in heart rate and tiredness.

How to fix it: Keep a moderate stroke rate (~ 24–28 lines per minute) with consistent performance.

Bad barbell cycling

The attempt to stay on cleaning or snapshot lights too early can lead to burnout.

How to fix it: Break up sets intelligent – fast singles can be a better option for heavy snaps.

Neglect breath

If you keep your breath during the wall walks or lifts, this can lead to early tiredness.

How to fix it:Inhale and inhale with movement patterns to maintain the oxygen flow.

Scaling the CrossFit Open 25.3 Training

Not everyone can manage the RX version of 25.3, and that's okay. The open is about participation, the thrusts and the improvement over time.

Scaled variations

Wall walks → Hand-lying pollution supports for those who are missing the shoulder strength for wall walks.

rowing → If necessary, reduced calorie or bicycle option.

Kreuzleben, cleaning and snapshots → Lighter weights or dumbbells to adapt the intensity and at the same time maintain the intended training stimulus.