Tips and strategy for the CrossFit Open 2025

The CrossFit Open is the global event where athletes of all skill levels test their endurance, strength, and strategy in a series of workouts announced weekly. It is the first qualifying round for the CrossFit Games and represents a unique challenge for the entire community.

CrossFit Open Qualifying

The Open is one of the first stages of the CrossFit Games season.

The top 1% of individual athletes will advance to Stage 2, with opportunities to compete in virtual semifinals at their respective affiliates, as well as qualify for in-person qualifying events.

Following the semifinals, the top 10 athletes will earn a spot at the CrossFit Games.

Additionally, there are age and adaptive categories that have their own path to the finals, with events tailored to each division.

The Open 25.1 Announcement

The CrossFit Open 25.1 was revealed at CrossFit Mayhem, where it was performed by Roman Khrennikov, Haley Adams, Austin Hatfield, and Rich Froning. During the event we have already seen approaches to attack this WOD, which gives us key insights on how to optimize our performance. You can watch the full event here.

El formato del Open 25.1

El Open 25.1 tiene un formato de AMRAP 15' (As Many Repetitions As Possible), es decir, durante 15 minutos tenemos que realizar todas las repeticiones que podamos de los movimientos propuestos. Con este formato debemos gestionar nuestro esfuerzo para mantener un ritmo constante y eficiente.

En este blog te dejamos nuestra propuesta de calentamiento, estrategia, y consejos para cada movimiento.

El Open 25.1

AMRAP 15 minutos:

• 3 Burpees laterales sobre mancuerna
• 3 Hang Clean-to-Overhead con mancuerna
• 9,14 metros (30 pies) de Walking Lunge (2 tramos de 4.57 metros)

Después de completar cada ronda, añade 3 repeticiones a los burpees y a los hang clean-to-overheads. La distancia de los lunges se mantiene en 9,14 metros.

Pesos de la mancuerna:

• Mujeres: 15 kg (35 lb)
• Hombres: 22.5 kg (50 lb)

Puntuación: Total de repeticiones completadas en 15 minutos.

Reglas y Estándares de Movimiento

Burpee Lateral sobre Mancuerna

• Comienza de pie al lado de la mancuerna.
• Desciende hasta que el pecho y los muslos toquen el suelo.
• Vuelve a la posición de 2 pies apoyados con las manos en el suelo.
  • Está permitido saltar o un paso adelante/atrás para llegar y salir de la posición final del burpee
• Salta lateralmente sobre la mancuerna con ambos pies en el aire simultáneamente.
  • No hace falta despegar o aterrizar con los pies a la vez.
  • Una parte de ambos pies ha de pasar claramente por encima de la mancuerna.
• La repetición se cuenta cuando ambos pies aterrizan en el lado opuesto de la mancuerna.
• El salto no ha de ser estrictamente lateral: se puede saltar de frente.

Hang Clean-to-Overhead with Dumbbell

• The dumbbell should start below the hips before performing the movement.
  • The first repetition of each set can be performed with a clean from the floor; there is no need to stop in the hang.
• The dumbbell should be firmly supported on the shoulder before the push phase.
  • It is not necessary to extend the clean before doing the overhead lift.
• Any type of overhead is allowed, whether push press or push jerk.
  • Knees, hips and elbows must end fully extended.
  • Half of the dumbbell must be in line with the body or slightly behind.
  • Both feet must be in line.
• The lowering of the dumbbell can be direct or passing through the shoulder first, depending on the athlete's ability.
• It is allowed to use the other hand to lower the dumbbell.
• It is not necessary to alternate arms in each repetition; it can be done at the athlete's discretion.

Walking Lunge

• The repetition begins standing upright with both feet behind the line.
• Each 15-foot section must be completed without interruption.
• The knee must touch the ground with each step.
  • Alternating legs are not required.
• The knees and hips must be extended with each step: it is not necessary to stop with both legs with each repetition, but the extension is required.
• The repetition is counted when both feet have completely crossed the 15-foot line and the athlete is standing with knees extended.
  • After completing the repetition, turn around and perform the next one.
• Walking lunges are required and in two 15-foot sections.

For additional details, see the official Workout 25.1 page (https://games.crossfit.com/workouts/open/2025).

Warm up for the 25.1

Before starting the WOD, we have prepared a structured warm-up to make it feel as good as possible and ensure good performance.

1 - 5 minutes on a machine (rowing machine, bike or ski erg) starting slow and finishing at a moderate pace.

2 - Mobility and activation (2 quality rounds):

• 8 reps per side of World’s Greatest Stretch
• 6 Plyometric Push-Ups
• 3 Turkish Get-Ups per side

3 - Specific warm-up: perform the movements of the WOD until you feel comfortable.

4 - Activation series (3 rounds with 30” rest):

• 3 Burpees Over DB
• 3 Hang Power Clean & Jerk with each arm
• 9 meters of Bodyweight Walking Lunge

Strategy for the Open 25.1

• Long WOD: Starting from the middle of the workout, keeping the pace will become increasingly difficult. The last 5 minutes will be key to making the difference.
• Pace management: Don't start off too fast with an unsustainable pace. Aim for a consistent cadence that you can maintain for the entire 15 minutes. Also, the reps increase with each round, so the first few will be relatively easy, but as the WOD progresses, fatigue will increase.
• Burpees as a key point: Speed ​​in burpees will make the biggest difference. Don't start off too hard if you can't sustain that pace for the entire 15 minutes.
• Effort regulation in the Hang Power Clean & Jerk: You can adjust the speed of this movement to slightly reduce the fatigue accumulated in the burpees. Perform the first few reps at a more controlled pace and increase the speed as you progress.
• Walking Lunges as recovery: Take advantage of this movement to breathe and reduce the fatigue accumulated in the WOD.
• Short transitions: Minimizing the time between movements will be key to optimizing performance.

Movements and execution

Burpee Over Dumbbell

• We bounce with our chest on the ground without stopping the descent, which helps to expend less energy at the muscular level.
• We evaluate whether it is better to go up with both feet together or to do a step-up. Going up with both feet together is faster, but it generates more fatigue. In most cases, the step-up will be more advisable.
• If we opt for a step-up, the ideal is to do it with the opposite leg next to the dumbbell and then move the other one closer. We can also mark a reference on the ground with tape or chalk to ensure that each repetition is identical and that we do not move away from the dumbbell.
• If it is more comfortable for you to do the step-up with the leg closest to the dumbbell, do not change it. The important thing is to maintain efficiency.
• We adjust the height of the jump to the minimum necessary, avoiding raising the body excessively to save energy.
• There are different types of burpees depending on the level of each athlete. Identify the variation that allows you to maintain a constant pace if you feel fatigued.

1x Dumbbell Hang Power Clean & Jerk

• We try to link the clean with the jerk to maximize speed.
• We take advantage of the natural swing of the dumbbell to facilitate the hang power clean.
• We make sure that the dumbbell is well supported on the shoulder when receiving the clean, allowing the strength of the legs to be efficiently transferred to the dumbbell.
• We choose between push press or push jerk depending on the load:
  • If the dumbbell is not too heavy, the push press will be faster.
  • If you notice that the final phase of the push press requires too much force and slows down, it will be more efficient to make a small descent and apply a push jerk.
  • We move the arm explosively in the lockout of the jerk to receive the dumbbell with stability and avoid having to use extra force to complete the movement.
• The lowering of the dumbbell can be direct to the initial position or passing through the shoulder first. If you have the ability to lower it directly, you will save time. Otherwise, opt for the two-step jerk.
• This movement allows you to breathe well:
  • Exhale as you complete the jerk.
  • Inhale before starting the next repetition.
• You can switch hands with the dumbbell whenever you want. Making fewer changes optimizes speed.
• Keep a balanced number of reps with each arm to avoid muscle imbalances. If you are more efficient with one arm, you can do some extra reps with it.

Bodyweight Walking Lunge

• Avoid slowing down and take advantage of the rebound of your knee on the ground to expend less energy at the muscular level.
• Try to maintain a constant number of steps in each round.
• Use this movement as an opportunity to breathe well, lower your heart rate and relax your arms.
• Avoid doing no reps. Make sure you complete the required distance in each round.

Conclusion

The CrossFit Open 25.1 is a test of endurance, strategy and efficiency in movement. If you apply these tips and regulate your energy well, you will be able to maximize your performance and achieve great results. Go all out and enjoy the Open!