The final training of the 2025 CrossFit Open has been revealed and is a real test of functional capacity. Announced live by CrossFit Spur in Glenmont of New York25.3 Closes this year’s open with a workout that combines high fitness, rowing strength and the power of the bar. This will challenge pacing, handle and technical execution – so get ready to dig deep.
Whether it competes for a top spot on the leaderboard or by tasting your limits, 25.3 is essential. The structure requires strategy, accuracy and durability – a combination of fitness and gradually heavier lifts that will push even the most capable athletes. If you were expecting the opportunity to present your strength, endurance and mental cruelty, that’s it.
What is CrossFit Open 25.3 Workout?
The 2025 CrossFit Open 25.3 Workout is a strict sequence designed to test various aspects of fitness, including coordination, endurance and strength. It combines gymnastics, cardiovascular endurance and progressive heavier weightlifting components. Understanding the structure and movement standards is vital to maximizing performance and ensuring the attachment of the guidelines for competition.
The structure of 25.3 training
For time (the time lid varies depending on the section)
5 wall walks
50 calorie
5 wall walks
25 Deadlifts
5 wall walks
25 cleaning
5 wall walks
25 grabs
5 wall walks
50 calorie
Weights:
RX Division:
Deadlifts: 225 pounds for men / 155 pounds for women
Cleans: 185 pounds for men / 125 pounds for women
Predators: 135 pounds for men / 95 pounds for women
Separate division:
Deadlifts: 135 pounds for men / 95 pounds for women
Cleans: 95 pounds for men / 65 lbs for women
Predators: 65 pounds for men / 45 lbs for women
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25.3 Training Standards
To ensure the right technique and score, each move has specific standards:
Walks Walks: Start lying down, legs on the wall. Push, walk your hands to the wall while walking your legs until your chest touches the wall and reverse the movement to return to the beginning.
Rowing: Complete 50 calories in Rower.
Deadlifts: Lift the bar from the ground stand you, with the hips and knees fully extensive and shoulders behind the bar.
Cleans: Lift the bar from the ground to the shoulders in one motion, ending with elbows in front of the bar, hips and knees extend.
Predators: Lift the barbell from the ground to the top of the head in one motion, finishing with your hands, hips and knees fully extensive.
Basic strategies for success
Pacing strategies
Effective pacing is vital in open training 25.3. Athletes who control their intensity from the beginning are likely to maintain consistency throughout training. Managing the fatigue of the handle, breathing patterns and motion performance will significantly affect performance.
First round game
The original round may feel manageable, but resist the temptation to go all is necessary. A measured approach will pay dividends as the training evolves. Remember, this first round is when all these adrenaline and anxiety will kick – abandoning control.
Recommendations:
Walks Walks: Run them at a steady, controlled rate to maintain the energy.
Rowing: Maintain a steady rate of stroke that allows recovery while maintaining the rhythm.
Deadlifts and cleans: Break them into management sets to avoid timely fatigue.
Elite athletes may target faster rounds, but intermediate athletes will have to focus on maintaining a sustainable rhythm to avoid exhaustion.
Tips for strong transitions
Effective transitions between movements can save valuable time and energy.
Minimize the interruption time: Prepare your equipment setting to allow quick transitions.
Controlled Breathing: Use the transitional periods to set up your breathing and be mentally prepared for the next move.
Respiratory control
Maintaining steady breathing is essential for managing your heart rate and maintaining performance.
Breathing Tips and Suggestions:
Wall rides and barrel movements: To maintain the rate, inhale during the eccentric phase and exhalation during the concentric phase.
Rowing: Coordinate your breathing with the stroke to optimize oxygen intake.
Handmade Management Advice and Proposals:
The combination of Barbell movements and wall walks can tax your handle.
Break Reps early: Instead of pushing until traction failure, break the Barbell movements into manageable sets to keep control.
Use a hook handle: This can reduce forearm fatigue and improve efficiency in cleaners and predators.
Shake hands during transitions: Take a second to release the tension on your arms between movements.
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Mistakes to avoid at CrossFit Open 25.3 Workout
Even experienced athletes can make mistakes in an open workout. Here are some traps to avoid:
Wall rush
Temptation to accelerate through the walls can lead to misleading repetitions, so they do not restore or excessive fatigue.
How to fix it: Keep a steady pace and focus on the controlled hand and leg mounting.
Going very hard for the scandal
Launching through the series may seem like a good idea, but it can lead to an early spike in heart rate and fatigue.
How to fix it: Maintain a moderate rate of stroke (~ 24-28 strokes per minute) with consistent output power.
Bad biking barbell
Trying to go uninterruptedly in cleaners or predators too early can lead to exhaustion.
How to fix it: The scattered set smart – fast singles can be a better choice for heavy predators.
Neglect of breathing
Holding your breath during walks or wall lifts can cause premature fatigue.
How to fix it:Inhale and exhale with motion standards to maintain the oxygen flow.
Call of CrossFit Open 25.3 Workout
Not everyone can handle the 25.3 RX version, and that’s ok. The OPU is about participating, pushing yourself and improving over time.
Scalable variants
Wall walks → The hands of release for those who lack shoulder strength for wall walks.
Rowing → Reduced calories or bike choice if needed.
Deadlifts, Cleans and Snatches → Lighter weights or dumbbells to regulate the intensity while maintaining the predicted training stimulus.
