The CrossFit Open 25.3 workout is here, and it’s a grueling test of endurance, strength, and skill. With a combination of wall walks, rowing, and barbell movements (deadlifts, cleans, and snatches), this workout challenges both your cardiovascular capacity and muscular endurance. To help you crush it, we’ve put together the best tips and strategies to get you through 25.3 with your best possible score.
Understanding the Workout
For Time:
- 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
Time Cap: 20 minutes
Weights:
Women:
- Deadlift: 155 lb (70 kg)
- Clean: 85 lb (38 kg)
- Snatch: 65 lb (29 kg)
Men:
- Deadlift: 225 lb (102 kg)
- Clean: 135 lb (61 kg)
- Snatch: 95 lb (43 kg)
General Strategy
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Pace Yourself:
- This is a long and grueling workout, so starting too fast will leave you gassed early. Maintain a steady pace and save energy for the heavy barbell movements.
-
Focus on Transitions:
- With multiple movement changes, efficient transitions are crucial. Set up your equipment strategically to minimize downtime between movements.
-
Break It Up Intelligently:
- Rather than trying to go unbroken on the barbell movements, consider breaking them into manageable sets with short rests. This will help you avoid burnout and maintain form.
Movement-Specific Tips
1. Wall Walks
- Controlled, Not Rushed: Focus on smooth, controlled movements rather than trying to rush. Fast reps can lead to sloppy form and unnecessary fatigue.
- Breathing Matters: Take a deep breath before starting each wall walk, and exhale as you move.
- Stay Close to the Wall: Keep your body as close to the wall as possible to minimize the range of motion and make each rep easier.
- Tiebreak Advantage: Since each set of wall walks is a tiebreaker, make sure you hit these with good speed without compromising form.
2. Rowing
- Don’t Go All Out: A 50-calorie row can easily drain your tank. Keep your stroke rate consistent and focus on strong pulls rather than rushing.
- Efficient Strokes: Aim for a stroke rate of around 24-28 strokes per minute while maintaining power through your legs.
- Monitor Your Pace: Stay within 75-80% of your max effort to leave energy for the barbell work that follows.
3. Deadlifts
- Break Early: Don’t try to hit big sets from the start. Consider breaking into sets of 5 or even 3, depending on your strength level.
- Flat Back and Braced Core: Maintain good form to avoid injury, especially as fatigue sets in.
- Mixed Grip: Use a mixed grip to reduce forearm fatigue and help maintain control of the barbell.
4. Cleans
- Power Cleans Over Squat Cleans: Since the weight is moderate, stick with power cleans to save your legs for the snatches.
- Short Sets: Consider breaking the 25 reps into sets of 5 with short rest intervals.
- Hook Grip: Use the hook grip to maintain a secure hold on the bar and reduce grip fatigue.
5. Snatches
- Technique Over Speed: As fatigue sets in, maintain good mechanics to avoid failed reps.
- Muscle Snatch (If Possible): If the weight feels manageable, muscle snatch to save your legs. Switch to power snatches when fatigue hits.
- Quick Singles: If you can’t go unbroken, drop and reset quickly rather than fighting through poor reps.
Training Tips Before Attempting 25.3
- Practice Wall Walk Efficiency: Spend some time working on your technique and speed with wall walks to ensure you’re minimizing effort.
- Row Intervals: Incorporate short bursts of rowing at a controlled pace during your warm-ups to dial in your rhythm.
- Barbell Cycling: Practice moving through deadlifts, cleans, and snatches efficiently, focusing on grip endurance and good form.
- Test Your Pacing: Perform a mini version of the workout (e.g., 3 wall walks, 20-calorie row, 3 wall walks, 15 deadlifts) to gauge your pacing and transitions.
Mental Approach
- Stay Calm and Confident: The volume and variety of movements can be intimidating, but breaking it down into smaller parts can make it more manageable.
- One Rep at a Time: Focus on the rep in front of you rather than stressing about how much is left.
- Positive Self-Talk: Encourage yourself mentally throughout the workout—confidence will help you push through the tough moments.
Final Thoughts
CrossFit Open 25.3 is a true test of endurance, strength, and strategy. The key to success is finding the balance between pushing your limits and managing your energy output. Stay calm, keep your form tight, and approach each movement with a plan.
Whether you’re aiming to make the leaderboard or just finish within the time cap, give it your all and leave nothing on the floor. Good luck! Let us know how you did and what strategies worked best for you in the comments below!
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