Overview
The 2025 CrossFit Open has kicked off with a bang! The live announcement for Open Workout 25.1 was hosted by CrossFit Mayhem, featuring an impressive lineup of athletes, including Haley Adams, Austin Hatfield, and Roman Khrenikov. But the highlight of the night was the surprise appearance of CrossFit legend Rich Froning, who also performed the workout live, adding even more excitement to the event.
CrossFit Open 25.1 Workout
AMRAP 15 Minutes:
- Ascending by 3 reps: 3-6-9-12-15-18-21…
- Single Dumbbell Hang Clean & Jerk
- Burpees Over Dumbbell
- 30 ft Bodyweight Walking Lunge after each round (2 x 15 ft)
First Impressions
At first glance, 25.1 looks straightforward and approachable. However, don't be fooled by the simple format—this is 15 minutes of relentless burpees and dumbbell work, with the volume escalating rapidly. The ascending rep scheme means that while the early rounds (3-6-9-12) may feel manageable, the workout truly begins once you hit round 18.
The key to maximizing performance in this workout lies in efficient pacing, strategic movement, and maintaining consistent breathing. Let's break down how to tackle each movement for optimal results.
Strategy Breakdown
1. The Ascending Rep Scheme
The rep scheme of 3-6-9-12 is a trap for the unwary. These early rounds will fly by, but they are just the warm-up. The real challenge begins from round 18 onward, where the volume ramps up dramatically. Approach the first 4-5 rounds as a “buy-in” to the workout, maintaining smooth, controlled movements to keep your heart rate steady.
Tip: Resist the temptation to sprint through the early rounds. Instead, focus on efficiency and consistency, setting yourself up for success in the later rounds.
2. Burpees Over Dumbbell
This is the movement that will make or break your score. Burpees involve the largest range of motion and have the highest time-per-rep, which means this is where you can either gain or lose the most time.
Key Focus Areas:
- Stay Low: Keep your body as low to the ground as possible to minimize wasted movement.
- Maintain Rhythm: Establish a steady, repeatable rhythm that allows you to maintain a consistent pace without burnout.
- Controlled Breathing: Match your breathing to your movement to keep oxygen flowing and heart rate steady.
Pro Tip: The speed-per-rep trade-off is most significant here. Losing or gaining even one second per rep can have a huge impact on your final score, especially as the rep count climbs.
3. Single Dumbbell Hang Clean & Jerk
This movement is all about efficiency and consistency. Unlike burpees, the time-per-rep is relatively stable, so focus on smooth transitions and even load distribution.
Key Focus Areas:
- Switching Arms: Although switching arms is not mandatory, we recommend alternating every 3 or 6 reps to balance the load on both shoulders.
- Breathing at the Top: Use the lockout position at the top of each rep as an opportunity to take a controlled breath.
- No Hero Reps: This isn’t the movement where you’ll gain the most time, but rushing can lead to burnout and inefficiency.
Pro Tip: Keep the dumbbell close to your body during the clean to minimize wasted energy and ensure a strong, efficient jerk.
4. Bodyweight Walking Lunge
Consider this your “active recovery” station. The walking lunges are a chance to catch your breath and release tension from the upper body.
Key Focus Areas:
- Controlled Steps: Maintain a steady pace without rushing. This is a chance to bring your heart rate down before diving into the next round.
- Upright Posture: Keep your chest up and core engaged to minimize fatigue on your lower back.
- Relax and Reset: Use this movement to mentally prepare for the next round and regain composure.
Pro Tip: As the workout progresses, the lunges will feel less impactful. Focus on staying calm and using them strategically to regulate breathing.
Final Thoughts
CrossFit Open 25.1 is deceptively challenging. It’s all about pacing, efficiency, and strategic movement. The ascending rep scheme rewards those who can stay consistent, maintain composure, and manage fatigue.
Summary of Key Strategies:
- Pace Yourself Early: Treat the first 4-5 rounds as a warm-up to avoid burnout.
- Focus on Burpees: Maximize time efficiency by staying low and maintaining a rhythm.
- Consistency on Clean & Jerk: Switch arms evenly and use the lockout for controlled breathing.
- Active Recovery in Lunges: Use this time to reset mentally and lower your heart rate.
