The third and final workout of the 2025 CrossFit Open has officially been announced! As always, the anticipation leading up to 25.3 was intense, with athletes from around the world eagerly speculating on what movements would be included. Now that the workout has been revealed, it’s time to break it down and start strategizing.
CrossFit Open 25.3 Workout
Here’s what’s in store for the final week of the 2025 CrossFit Open:
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
Prescribed 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)
This workout combines gymnastics, cardiovascular endurance, and weightlifting, demanding proficiency across multiple domains. The alternating wall walks and rowing segments are interspersed with progressively lighter barbell movements, challenging both muscular endurance and metabolic conditioning.
Movement Standards:
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Wall Walks: Each repetition starts and ends with the athlete lying flat on the ground, chest, feet, and thighs touching the floor. Hands must touch the designated tape line (60 inches from the wall for men, 55 inches for women) at the start and finish of each rep. Both hands must remain on the tape until both feet are on the wall. At the top position, both hands should touch the 10-inch line before descending. The rep is complete when the athlete returns to the starting position with hands on the tape line and body flat on the ground.
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Rowing: The monitor must be set to zero at the beginning of each row segment.
-
Deadlifts, Cleans, Snatches: Standard movement mechanics apply. Ensure full extension at the top of each lift, and adhere to the prescribed weights for your division.
Equipment Requirements:
- Barbell, plates, and collars.
- Approved rower models: Rogue Echo Rower or Concept2 Rower.
- Designated tape lines for wall walks.
Safety and Setup:
- Ensure a minimum of 5 feet (1.5 meters) of space between equipment stations to maintain safety and movement efficiency.
Tiebreak Information:
Record the time after completing each set of 5 wall walks. In the event of a tie, the athlete with the faster tiebreak time will be ranked higher.
For comprehensive details, including scaling options and scorecards, visit the official CrossFit Games website.
Good luck to all participants tackling Open Workout 25.3!
Initial Reactions
The CrossFit community always buzzes with excitement (and a little bit of panic) when the final Open workout is announced, and 25.3 is no exception. Social media has been flooded with reactions ranging from excitement to dread, as athletes digest the combination of movements and plan their attack.
One of the most talked-about aspects of this workout is the high number of wall walks combined with heavy barbell lifting. Whether you’re an elite competitor or an everyday CrossFitter, this one is sure to test your mental and physical toughness.
Tips and Strategies for 25.3
If you’re looking to crush this workout and finish the Open strong, consider these tips:
1. Break Up Your Reps Early
Don’t get caught up in trying to go unbroken if it’s not sustainable. Break your reps into manageable sets from the start to avoid burnout.
2. Manage Your Transitions
Time can easily slip away in transitions between movements. Plan your setup in advance and minimize wasted time when switching between exercises.
3. Stay Composed Under Fatigue
With the intensity ramping up as you progress, maintaining your form and composure will be crucial. Practice breathing techniques and keep your movements smooth to conserve energy.
4. Know Your Limits
It’s important to pace yourself according to your own abilities. Pushing too hard at the start, particular on the wall walks or the row, can lead to burnout. Is it worth going super fast on the row to be 10 seconds faster?
What’s at Stake
With 25.3 being the final workout of the Open, it’s the last chance for athletes to secure their spot on the leaderboard and qualify for the next stage of competition. The stakes are high, and the pressure is on to deliver a standout performance.
Final Thoughts
The CrossFit Open 25.3 workout promises to be a true test of fitness and resilience. Whether you’re pushing for a top score or just trying to complete the workout within the time cap, stay focused, trust your training, and give it your all.
Good luck to everyone taking on 25.3! Remember to pace wisely, stay composed, and leave it all on the floor.
Let us know how you tackled the workout and what strategies worked best for you in the comments below!
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