CrossFit Open 25.1

The 2025 CrossFit Open season will kick off with the much-anticipated announcement of Open Workout 25.1, which is scheduled for Thursday, February 27th.

This event is a highlight for competitive athletes and fitness enthusiasts around the world, who eagerly await the unveiling of the workout to prepare for the challenges ahead.

Open Workout 25.1 will set the stage for an exciting season filled with intense competition, camaraderie, and personal achievements as participants push their limits and strive for new goals.

Athletes can expect innovative movements and progressive challenges that will test their strength, endurance, and overall fitness this season.

Date: Feb. 27, 2025
Location: CrossFit Mayhem
Live Show Begins: 20.00 CET
Open Workout 25.1 Announced: 21.00 CET

Four CrossFit Games athletes, Roman Khrennikov, Austin Hatfield, Hayley Adams and surprise guest and CrossFit legend Rich Froning, were the first to throw down in 25.1. at CrossFit Mayhem in Cookeville, Tennessee.

What is the CrossFit Open Workout 25.1?

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet, 2 x 4.5 metres)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Make sure to check the official standards here: (https://games.crossfit.com)

How to watch Open 25.1

The event was live-streamed on YouTube.

Athletes throwing down 25.1

First thoughts

This workout is gonna get real tough real quick!

So, make sure you start a little slower than you expect it.

Keep moving and use the lunges to catch your breath.

You want to keep the burpees consistent and cycle the DB well.

To save your shoulders and pressing ability for the burpees, it might be smart to alternate the hand on the DB hang clean to OH.

Stay low on the burpees in order to increase your rep speed here.

Warm-up

2 Rounds of:

20 sec PVC Front rack opener for each arm: https://www.youtube.com/watch?v=DK8b9snUJG4

40 seconds of Rolling Straddle Stretch: https://www.youtube.com/watch?v=NyG7MK8REFg

10+10 DB Press With a light DB: https://www.youtube.com/watch?v=6ZwR0YauSuc

40 seconds of Hip Flows: https://www.youtube.com/watch?v=UDk8KrrbTEY

Then, spend 10 minutes on your machine of choice, aiming to get a little sweaty and raise your heart rate. You should feel more alert but not tired.

Specific Warm Up

Accumulate:

20 hang clean-to-overheads each arm at a lightweight: get to know the feeling of the movement, get a feel for if you would like to do alternating or perform mutable reps on one hand before changing

20 burpees over DB: you must jump over the DB without touching it. 99% of people should use the step-up.

Followed by 2 or 3 rounds at “Workout” pace. E.g.:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

6 lateral burpees over the dumbbell

6 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

9 lateral burpees over the dumbbell

9 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

If you are breathing too heavily after this, you should back off and not go out too hot. Then, give yourself 5 minutes or so before beginning the workout.

Pacing strategy

This workout is about sustaining a strong pace over 15 minutes without redlining too early. Managing fatigue, breathing, and transitions will be key.

Minutes 0 -5

Establish a smooth pace that feels sustainable for the long run.

Burpees:

Set a controlled breathing rhythm. Use a step-down and step-up approach if necessary to conserve energy.

Dumbbell Hang Clean-to-Overhead:

Perform unbroken sets while the grip is fresh, and the number of reps is low. Use a push jerk instead of a push press to reduce shoulder fatigue.

Walking Lunges:

Maintain continuous movement without breaks. Take long strides to reduce the total number of reps. Use this movement to regulate breathing.

Minutes 5 – 10

Focus on holding a consistent pacing and minimising excessive rest.

Burpees:

The reps will start increasing, so expect a slight slowdown. Focus on maintaining the rhythm while breathing steadily to avoid excessive spikes in heart rate.

Dumbbell Hang Clean-to-Overhead:

If the grip starts to fatigue, break into two sets (for example, three plus three) with a two-to-three-second reset. Where possible, use a hook grip to avoid excessive re-gripping.

Walking Lunges:

Keep breathing steady, and do not pause between steps.

Minutes 10 – 15

To maximize efficiency between the movements, you must be disciplined to keep short rests and finish strong in the last minutes.

Burpees:

This is where you push the pace. In the last two to three minutes, increase intensity.

Dumbbell Hang Clean-to-Overhead:

At this point, it may be necessary to break into sets with minimal transition time. Legs will be more fatigued, so use hip drive efficiently in each clean.

Walking Lunges:

Do not stop moving. Expect heavy legs, so focus on deep breathing with each step.

Specific movement strategies

Lateral Burpees Over Dumbbell:

Maintain a steady rhythm without unnecessary bursts of speed, focus on controlling the breathing and keep a smooth cycle. 

If needed, step down and step up. If fatigue kicks in, stepping instead of jumping up can save energy without much time loss. Don’t stare at the dumbbell after jumping: land and immediately drop into the next burpee. Keep the jump low and efficient to save energy and minimize extra movement.

Dumbbell Hang Clean-to-Overhead:

Use a Push Jerk instead of a Push Press; the Jerk will save your shoulders and legs. Don’t rely on your arms to lift the dumbbell; use the hip drive, and try to keep a relaxed grip as much as possible; over-gripping will burn out your forearms too quickly.

Walking Lunges:

Take long, steady steps; this reduces the total number of reps and prevents unnecessary leg fatigue. Breathe with each step, and try to use lunges to regulate your breathing before hitting the burpees again.

For the high achievers

There is nowhere to hide. For a great score, you must go out hard and aim to hold on throughout the AMRAP. The change in movements should give enough 

For the rest

The start of the workout can seem a bit deceiving, as the short rep scheme can give a false sense of security. Therefore, start out comfortably and then at the halfway point, decide if you can start to push hard or if the pace is good enough to hold on.

Equipment set-up

The main aspect is you need enough floor space to perform the 15ft Walking Lunge (4.57 metres)

Rules to remember

General:

Gymnastics grips are NOT allowed during this workout.
There is NO requirement to pause at the hang on the first rep.

Burpees over DB:

Jump over the dumbbell (both feet must be off the ground).
Some portion of both feet must clearly pass over the dumbbell (not around it).
A two-foot take-off or landing is NOT required.

DB hang clean to OH
The first rep of each clean-to-overhead set may be taken directly from the ground.
You can choose either arm to complete the required reps.
You may switch hands at any time after the rep is credited

Walking Lunges

If a no-rep is given for any reason, the entire 15-foot section must be repeated from behind the line.

Hot tips

Pre-plan how many steps you comfortably take on your lunges and try to keep that same number throughout the workout.

Although non-alternating DB Hang Clean and Jerks will be quicker, alternating may start to pay off 

Recovery protocol

Take an easy ten minutes and cool down on the bike erg or echo bike. Give yourself time to stretch the glutes and do light foam rolling to avoid being too sore. 

Replenish with plenty of rest, protein, and carbs afterwards.