The 2025 CrossFit Open begins with Open Workout 25.1. Athletes worldwide will face a challenging 15-minute AMRAP.
This workout features lateral burpees over a dumbbell, dumbbell hang clean-to-overheads, and walking lunges. The rep scheme adds three reps each round. Elite athletes are ready to take on this available yet tough workout, including eight-time CrossFit Games competitor Haley Adams and Austin Hatfield, who placed 10th in the 2024 CrossFit Games. The workout’s strategic complexity makes it unique.
Top coaches stress that athletes’ success depends on their pacing and smooth transitions between movements. This article offers detailed Open Workout 25.1 tips to help athletes perform better and start the season strong. Let’s explore everything you need to know to excel in this fitness challenge.
Understanding Open Workout 25.1
Athletes worldwide get ready for the first workout of the 2025 CrossFit season. This workout features a unique mix of movements that get tougher over time. The 15-minute challenge pushes athletes through an ascending rep scheme that adds three reps to both burpees and dumbbell movements each round.
Movement Standards
The workout needs you to do three basic movements correctly. Athletes must let their chest and thighs touch the ground at the bottom of lateral burpees. They then jump over the dumbbell while both feet clear the equipment.
The dumbbell hang clean-to-overhead starts with the weight below your hips and your working arm straight out. You must bring the dumbbell to a front rack position before pressing it overhead – no direct snatches allowed. Each rep counts when your knees and hips lock out with the dumbbell arranged or slightly behind your body.
Walking lunges need your trailing knee to touch the ground while you stay in control. A 15-foot section counts as one rep. Your hips and knees must fully extend at the top of each lunge.
Equipment Setup
The workout uses basic equipment, making it available to most athletes. Men use a 50-pound (22.5-kg) dumbbell, and women work with 35 pounds (15-kg). You’ll also need tape to mark the 15-foot lunge sections. Athletes with adjustable dumbbells can use standard 10-pound metal change plates at most, with the handle at least 2.5 inches off the ground.
Scoring System
You get points for each rep you complete within the 15-minute cap. Both 15-foot sections of the walking lunge count as separate reps. The clock might catch you mid-lunge – if that happens, you won’t get credit for that incomplete section.
CrossFit’s Reddit community points out that the 50-pound dumbbell feels much heavier in later rounds. Judges watch closely for proper movement standards, especially your lunge lockouts and dumbbell overhead positions.
Athletes must turn in their scores by Monday at 5:00 PM PT. You can do this by working out at a licensed CrossFit affiliate or uploading a video. Video submissions need clear angles that show all movement standards. Fisheye lenses aren’t allowed because they distort the view.
Pro Strategy Breakdown
CrossFit coaches have given an explanation about the quickest way to become skilled at Open Workout 25.1’s combination of movements. Your success depends on smart pacing and smooth transitions between exercises.
Pacing Guidelines
Matt Torres, who coached last year’s top two CrossFit Games athletes, believes you should retain control throughout the workout. “Pace at 80 percent capacity, saving sprints for the final push”.
Training Think Tank coach Perrin Behr suggests finding a steady rhythm early. “Start at a pace you could maintain at the 10-minute mark. The ascending rep count tempts athletes to speed up prematurely, leading to burnout in later, denser sets”.
Advanced athletes who target 7-8+ rounds should start at 70-75% effort and gradually progress to 85% as the workout unfolds. Athletes at intermediate level aiming for 6-7 rounds should keep steady 70% effort through three rounds before they reassess intensity.
Newer athletes should complete 5-6 rounds with consistent movement. Breaking movements into smaller sets from the start prevents burnout. They should keep burpee sets to 2-3 reps even in early rounds to stay strong throughout.
Movement Transitions
Athletes save energy and streamline processes with smooth transitions between movements. They should:
- Place equipment strategically to minimize unnecessary movement
- Move directly from final lunge step into burpees without pausing
- Keep dumbbells arranged with hips to transition into burpees smoothly
Coach Justin Cotler recommends using warm-up time to practice movement flows and calculate optimal pacing for each section. Underdog Athletics points out that shaving 2-3 seconds per transition adds up substantially over multiple rounds.
Smart transition management helps handle fatigue better than taking complete breaks. Slower lunges provide active recovery without full stops. Steady movement at reduced speed works better than breaking mid-movement which disrupts your rhythm and momentum.
Experienced athletes on Reddit talk about the growing challenge of dumbbell work in later rounds. Planning when to switch arms beforehand, rather than waiting until failure, helps keep movements efficient throughout the workout.
Movement-Specific Tips
Success in Open Workout 25.1 depends on becoming skilled at efficient movements. Let me break down the technique refinements you need for each part.
Burpee Efficiency
Athletes just need precise execution for lateral burpees. Your chest should hit the ground first, then your hips, while keeping a neutral spine. You’ll move most efficiently when you position the dumbbell at hip height to match your natural movement patterns.
These two variations give you strategic advantages:
- Jump Down, Jump Up: Perfect for early rounds when you jump feet back and forward together
- Step Down, Step Up: A more sustainable option as you get tired, stepping one foot at a time
Dumbbell Clean and Jerk Technique
The dumbbell portion needs careful attention to form and energy saving. Start with the weight below your hips before bringing it to the front rack position. Getting from rack to overhead smoothly is vital – you can use any style of press, push press, or split jerk once you’ve racked it properly.
Form Optimization:
- High elbows during cleans save energy
- Your dip should stay vertical going overhead
- Switch hands strategically so your arms don’t tire out
Lunge Form and Speed
Speed and control must balance in proper lunge execution. Keep your torso upright and put your hands on hips to stay stable. Medium-sized steps work best – shorter steps waste time while longer ones drain your energy unnecessarily.
Reddit Community Insights: Experienced athletes on Reddit suggest breaking movements into smaller chunks as reps add up. To cite an instance, see how doing burpees in sets of three with quick breaths between works well. The community also recommends using lunges as active recovery times, keeping steady movement without stopping completely.
Note that dumbbell hang clean-to-overheads get tougher in later rounds. Getting efficient movement patterns locked in early are the foundations of lasting performance throughout the workout.
Community Insights from Reddit
Reddit’s active community shares great experiences and observations about Open Workout 25.1. Here’s what stands out:
- The workout looks simple but packs quite a punch
- Athletes use lunges as recovery breaks between tough segments
- Controlled breathing during lunges helps keep heart rates in check
Veterans suggest taking it easy in early rounds, especially during the 3s and 6s portions. One seasoned athlete points out that round five hits hard – those 15 clean and jerks feel much heavier after all the previous work.
Smart athletes switch arms during dumbbell work. Many do half the reps on one side before switching, which saves their arms from burning out too soon. The community rallies behind first-timers, reminding them that personal growth matters more than leaderboard spots.
Kyle Rolfe, who coaches last year’s CrossFit Games bronze medalist Emily Rolfe, knows this workout’s challenges and helps athletes prepare mentally. The Progrm’s founder, Coach John Singleton, gives European athletes specific tips to tackle this opener.
Final Words
CrossFit’s Open Workout 25.1 proves how well they create challenging yet available tests of fitness. The ascending rep scheme and strategic complexity mean athletes just need to focus on pacing, movement efficiency, and energy management.
Athletes perform better when they focus on proper movement standards, quick transitions, and smart pacing strategies. The Reddit community points out that controlled breathing during lunges and switching arms strategically during dumbbell work helps maintain output through multiple rounds.
Success comes from respecting the workout’s increasing challenge while keeping movement quality high. This applies whether you want to complete eight-plus rounds like competitive athletes or steadily finish five to six rounds. Note that consistent execution and strategic planning matter more than your original speed.
The first workout of the 2025 CrossFit Open builds strong foundations for the upcoming season. It challenges athletes to show both physical capacity and tactical wisdom. Athletes worldwide can tackle this fitness test confidently and reach their performance goals through good preparation and measured execution.
Open Workout 25.1 Tips: FAQs
Q1. What are the key movements in Open Workout 25.1? Open Workout 25.1 consists of lateral burpees over a dumbbell, dumbbell hang clean-to-overheads, and walking lunges in an ascending rep scheme that increases by three reps each round.
Q2. How long does Open Workout 25.1 last? The workout is a 15-minute AMRAP (As Many Rounds As Possible), challenging athletes to complete as many repetitions as they can within the time cap.
Q3. What are some effective pacing strategies for Open Workout 25.1? Top coaches recommend starting at 70-80% capacity and maintaining a steady pace. It’s crucial to avoid aggressive starts in early rounds and to use transitions strategically for active recovery.
Q4. How can athletes improve their efficiency in the dumbbell movements? To optimize dumbbell work, athletes should keep elbows high during cleans, maintain a vertical dip when transitioning overhead, and switch hands strategically to prevent arm fatigue.
Q5. What equipment is needed for Open Workout 25.1? The workout requires minimal equipment: a dumbbell (50 pounds for men, 35 pounds for women) and tape to mark the 15-foot lunge sections. This makes it accessible for most athletes to perform at home or in a gym setting.