25.3 Tips & Strategies

CrossFit Open 25.3 – Final Workout Breakdown

The final workout of this year's CrossFit Open has been released, and while it did not match the rumoured leaks, the predicted movements remain the same. This means that those who prepared strategically for rowing, barbell pulling, and inverted gymnastics will be well-positioned for success.

CrossFit Open 25.3 Workout

For Time:

• 5 Wall Walks
  
• 50 Calorie Row
• 5 wall walks
• 25 Deadlifts (Weight 1)
• 5 Wall Walks
• 25 Cleans (Weight 2)
• 5 Wall Walks
• 25 Snatches (Weight 3)
• 5 Wall Walks
• 50 Calorie Row

Weights:

• Men: 225-lb (102-kg) Deadlift, 135-lb (61-kg) Clean, 95-lb (43-kg) Snatch
• Women: 155-lb (70-kg) Deadlift, 85-lb (38-kg) Clean, 65-lb (29-kg) Snatch

⏳ Time Cap: 20 Minutes

Workout Analysis: A Grip-Fatigue Challenge

From the outset, 25.3 is primarily a pulling-dominant workout, featuring:
✅ Rowing (pulling against resistance)
✅ Heavy barbell movements (deadlifts, cleans, and snatches)

With 75 barbell reps decreasing in weight but increasing in complexity, combined with wall walks disrupting grip and shoulder endurance, pacing and fatigue management will be the keys to success.

Let’s break down the key time-saving strategies for each element of the workout.

1. Wall Walks: The Hidden Time Killer

While wall walks may seem like a break between barbell work, they can easily become the biggest time-waster if not approached efficiently.

• Avoid Slow Transitions: The longer you take to set up or recover between reps, the more time you lose.
• Consistent Pace Over Speed: Even 3 extra seconds per wall walk means a total loss of 1 minute and 15 seconds over the workout.
• Transitions to and from the wall can add significant time to your workout

Strategy:

• Maintain a steady pace without excessive rest between reps.
• Use consistent hand and to maximise efficiency.

2. The Barbell Lifts: Deadlifts, Cleans & Snatches

Deadlifts (25 Reps at 225/155 lbs)

This movement can be a trap—it feels manageable at first but can lead to excessive grip and posterior chain fatigue if performed too aggressively.

• Break into smaller sets (5s or 7s) to maintain efficiency and keep grip fresh.
• Minimise eccentric loading—drop from the top to avoid unnecessary fatigue.
• Choose a pace that allows you to move into cleans without excessive rest.

Cleans (25 Reps at 135/85 lbs)

Most athletes will opt for singles here, which is a solid strategy. However, transition time between reps is where significant time can be lost.

• Set up quickly for each rep—wasting 2-3 seconds per lift adds up.
  
• Ensure efficient bar path—keep it close to the body and avoid excessive pulling.

Snatches (25 Reps at 95/65 lbs)

At this stage, athletes will be fatigued, but singles should be avoided unless absolutely necessary.

• Aim for larger sets—opening with 10-8-7 or 5s with short rests is better than slow singles.
• Prioritise leg drive—avoid over-reliance on the shoulders by using hips efficiently.

3. Rowing: The Buy-In & Cash-Out

The first and last row frame the workout and should be approached differently.

First Row (50 Calories)

• Pace should be controlled, allowing you to move directly into deadlifts without excessive rest.
• A fast row followed by a long break is counterproductive—choose a pace that transitions smoothly into lifting.

Final Row (50 Calories)

• This is where you can push the pace.
• First 10-15 calories: Reset breathing and composure.
• Increase effort steadily, empty the tank.

Time Breakdown for 50 Calories at Different Paces:

Use this as a reference to determine an appropriate row pace that supports your overall strategy.

Final Strategy Recap for 25.3

1. Manage Grip & Pulling Fatigue

• Avoid overexerting on deadlifts and first row, as this can negatively impact barbell cycling later.
• Use quick singles on cleans but minimise transition delays.
• Aim for larger sets on snatches.

2. Minimise Time Lost on Wall Walks

• Keep a consistent pace rather than rushing the first few reps and slowing down.
• Avoid unnecessary setup delays.

3. Plan Barbell Transitions Efficiently

• Deadlifts: Break into manageable sets to stay fresh.
• Cleans: Quick singles with minimal transition time.
• Snatches: Push for bigger sets and maintain a fast cycle rate.

4. Use Rowing as a Tactical Tool

• First row: Pace yourself to go directly into deadlifts.
• Last row: Recompose for the first 10 calories, then push to the finish.

Final Thoughts

25.3 is a well-structured, fatigue-heavy test that will reward athletes who pace properly and manage their energy wisely. There are many places in this workout to lose time, movement efficiency and smart strategy will pay off for those who are patient and efficient.

Key Takeaways:
✅ Manage shoulder and pull fatigue across all movements.
✅ Reduce unnecessary time spent between reps and sets.
✅ Keep a controlled pace on the first row and finish strong on the last row.

By executing a well-thought-out strategy, you will maximise efficiency and finish 25.3 as strong as possible.

Here are some strategies from the pros: