CrossFit Open 25.1: Everything You Need to Know & How to Crush It

The CrossFit Open is here, and the first Crossfit Open 25.1 workout, is set to test your endurance, strength, and strategy. Whether you’re a seasoned competitor or tackling the Open for the first time, understanding the workout and how to approach it is crucial. Let’s dive into the details and explore some tips and tricks to help you perform at your best.

15-minute AMRAP (As Many Rounds As Possible):

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (15 feet out and 15 feet back)

After each round, the reps for burpees and hang clean-to-overheads increase by 3 (e.g., 6, 9, 12, etc.), while the walking lunge remains the same.

RX Dumbbell Weights:

• 50 lb (22.5 kg) for men
• 35 lb (15 kg) for women

This workout is a classic CrossFit test of pacing, endurance, and smart movement execution.

1. Start Controlled, Finish Strong

It’s tempting to go out fast, but pacing is key in an AMRAP. Maintain a steady pace in the early rounds so you have enough energy to push through the higher rep counts later on.

2. Efficient Burpees Over the Dumbbell

• Stay low to the ground to minimize unnecessary energy expenditure.
• Use a step-up method if needed to stay consistent.
• Keep breathing steady—don’t hold your breath!

3. Smooth and Powerful Hang Clean-to-Overheads

• Use your hips to drive the movement rather than relying on your shoulders alone.
• A push press or push jerk can be more efficient than a strict press.
• Keep a strong grip but avoid over-gripping to reduce forearm fatigue.

4. Focus on Lunge Stability

• Keep your core tight and take controlled steps.
• Don’t rush—maintain balance to avoid no-reps.
• If grip starts to fatigue, adjust dumbbell positioning.

Approaching this workout with a game plan is key, but mental endurance is just as important. Keep a positive mindset, and remind yourself that the Open is about testing your fitness, not perfection. After the workout, prioritize recovery with proper hydration, stretching, and mobility work to keep your body ready for the next challenge

Workout 25.1 is an exciting test of grit and strategy. By managing your pacing, refining your movement efficiency, and keeping a strong mindset, you can make the most out of this Open challenge.

Good luck, and remember to have fun while pushing your limits! Let us know how you did in the comments below!