CrossFit Open 25.2 – A Repeat of 22.3
Week 2 of the 2025 CrossFit Open kicks off with a repeat workout of 22.3—a choice that, out of all the possible repeats, seemed the least likely. Yet, here we are!
Let’s break down 25.2, how to approach it, and the key strategies to maximize your performance.
CrossFit Open 25.2 Workout
For time:
- 21 Pull-ups
- 42 Double Unders
- 21 Thrusters (Weight 1)
- 18 Chest-to-Bar Pull-ups
- 36 Double Unders
- 18 Thrusters (Weight 2)
- 15 Bar Muscle-ups
- 30 Double Unders
- 15 Thrusters (Weight 2)
Workout Breakdown
This workout is all about high heart rate anaerobic effort, combining large sets of gymnastic movements with progressively heavier barbell thrusters.
For most athletes, unbroken reps are not necessary, but a solid plan and strategic pacing are key to keeping your heart rate under control while minimizing unnecessary rest.
If you previously completed 22.3 in 2022, you’ll want to stick with your original strategy but focus on reducing rest periods wherever possible. Small adjustments—rather than a drastic shift in approach—will likely yield the best improvement.
Key Focus Areas for 25.2
1. Warm-Up is Everything
A proper warm-up is critical for peak performance in this workout.
- Raise Your Heart Rate Beforehand: You don’t want the first heart rate spike to come in the middle of the workout. Perform 10-second sprints on the rower or bike erg with 50-second rest intervals for about 6 minutes.
- Mobilize the Front Rack & Squat Position: This ensures the barbell can rest on top of your shoulders comfortably, reducing upper body fatigue and helping maintain efficiency in the thrusters.
2. Strategic Gymnastics Breaks
The key to sustaining performance is managing gymnastics fatigue smartly.
- Break reps into manageable sets from the start, rather than going unbroken and burning out.
- Minimize time between sets—quick breaks (3-5 seconds max) keep the heart rate lower than long pauses.
- Rest strategically—if needed, use the double unders as your "active recovery" instead of resting between sets.
3. Thrusters: Manage Fatigue & Time Under Tension
Thrusters are where athletes can lose the most time if they aren’t careful.
- Never rest at the top of a rep—this increases time under tension and wears you out faster.
- Planned, efficient breaks are better than hitting failure—keep your cycle rate fast and rest minimally between sets.
- Prioritize breathing rhythm—match your exhales to your reps to keep control of your heart rate.
Recommended Rep Break-Up Strategy
A smart break-up strategy will vary depending on grip endurance and fitness level, but here’s our recommended approach:
Pull-Ups & Thrusters
-
21 Pull-ups: 8-7-6 (or 6-5-5-5 if you keep rest short)
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21 Thrusters: 8-7-6
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18 Chest-to-Bar Pull-ups: 7-6-5 (or 6-5-4-3)
-
18 Thrusters: 7-6-5
-
15 Bar Muscle-ups: 6-5-4
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15 Thrusters: 6-5-4
For double unders, try to go unbroken or use them to regulate breathing between high-effort movements.
Final Thoughts
CrossFit Open 25.2 (22.3 repeat) is a fast-paced, high-skill test of gymnastics endurance and barbell efficiency. The best performances will come from:
✅ Proper warm-up to prepare the heart rate and mobility
✅ Strategic break-ups on gymnastics movements to avoid burnout
✅ Efficient thruster pacing to minimize time under tension
✅ Minimizing rest periods—especially in the later rounds
Whether you’re looking to improve your time from 2022 or take on this workout for the first time, pacing and strategy will be key. Now, let’s get to work!
Here are some tips & strategies from the pros:
