12 minutes. Athletes face this time limit to conquer Open Workout 25.2 – a tough mix of pull-ups, double-unders, thrusters, and bar muscle-ups.
The workout returns as a re-test from 2022 and challenges athletes with progressive weight increases. Women’s weights range from 65 to 85 pounds while men tackle 95 to 135 pounds. Even Emily Rolfe, a five-time Games competitor, must plan her approach carefully at CrossFit Incendia in Peoria, Arizona.
Athletes who want to nail their first chest-to-bar pull-ups or improve their bar muscle-up transitions will find valuable insights here. This piece provides key tips and strategies that help athletes perform better and handle each movement quickly within the time cap.
Understanding Open Workout 25.2
CrossFit Open Workout 25.2 just needs athletes to prove their fitness level. This workout marks only the third instance where thrusters appear before the final week of the CrossFit Open. Athletes face three distinct rounds that test their skills in gymnastics, jump rope work, and weighted movements.
Movement Standards
Athletes must follow specific movement standards to succeed. Pull-ups start from a full hang position with extended arms and feet off the ground. The athlete’s chin must break the horizontal plane of the bar to complete a rep. The chest-to-bar pull-ups need clear contact between the athlete’s chest and bar at or below the collarbone.
Bar muscle-ups start in a hang position below the bar. No part of the foot should rise above the bar’s lowest point during the kip. Athletes must finish with locked arms in the support position and shoulders over or slightly in front of the bar.
The rope must pass under the feet twice per jump in double-unders, moving forward only. Thrusters begin with the barbell on the ground. Athletes can squat clean straight into the first rep. Each rep must go below parallel in the squat position and end with full extension of hips, knees, and arms overhead in one fluid motion.
Time Cap and Weight Requirements
Athletes have a 12-minute time cap to complete this workout. Each round increases in weight. Women progress through 65, 75, and 85 pounds. Men work with 95, 115, and 135 pounds.
Safety rules require the barbell to be at least 5 feet from the pull-up bar. Athletes can get help changing barbell loads or use multiple bars. Tiebreak times become vital if athletes don’t finish the workout. These times are recorded after each set of thrusters.
Equipment requirements include:
- Barbell with appropriate plates and collars
- Pull-up bar
- Jump rope
Athletes cannot use tape on the pull-up bar and gymnastics grips at the same time. The workout rules don’t allow any help in moving or resetting the barbell during the workout.
The workout follows this structured progression:
- Round 1: 21 pull-ups, 42 double-unders, 21 thrusters
- Round 2: 18 chest-to-bar pull-ups, 36 double-unders, 18 thrusters
- Round 3: 15 bar muscle-ups, 30 double-unders, 15 thrusters
Training Think Tank coach Perrin Behr warns athletes about the workout’s quick rise in intensity. The final barbell weight creates a special challenge that needs mental preparation and smart rep management.
Breaking Down the Movements
You need to become skilled at the movements in Open Workout 25.2 through proper technique and the quickest ways to move. Each part brings its own challenges that need specific strategies to perform well.
Pull-up Technique Tips
Success on the rig is the main difference maker in this workout. Athletes who can’t do 10+ unbroken reps should start with singles or use a descending rep scheme like 8-7-6 or 7-6-5. The ‘Box Drop-In’ technique gets more momentum and thus encourages more kipping movements. This works great for chest-to-bar and bar muscle-ups.
Protecting your hands is vital throughout the workout. Use grips to reduce hand fatigue and flip them to the back when switching to other movements. Let your judge count the reps instead of counting in your head. This helps you focus on breathing and staying relaxed.
Double-under Efficiency
Double-unders show up often in CrossFit Open history. These movements need precision, coordination, and speed. Your gastrocnemius and soleus muscles work hard to create power and height.
Athletes perform best by:
- Keeping proper hand and wrist position
- Avoiding too much side-to-side hand movement
- Using a relaxed grip on the handles
The best jumping technique uses a quick, compact motion. Your knees, hips, and ankles should reach triple extension without moving too much. If you struggle with rhythm, try a single-single-double pattern instead of risking trips that waste time. Keep the rope moving steadily rather than trying to achieve perfect form.
Thruster Form Guide
Thrusters won’t win you the workout, but they can definitely make you lose it. Good form needs smart breathing and rest management. Take a short pause at lockout to catch your breath and reset.
Smart thruster strategies include:
- Breaking sets into 2-3 doable chunks per round
- Never resting with the barbell on shoulders
- Either locking out overhead or dropping the bar completely
Between sets, count your breaths – take 3-5 deep ones before touching the bar again. Give everything in the final 15 reps, but don’t worry about going unbroken throughout.
Quick transitions between movements affect your overall score. Place your barbell at least 5 feet from the pull-up bar. Make sure you put the barbell in the right spot before going back to pull-ups. This saves time and unnecessary movement.
Your movements must meet these standards:
- Pull-ups: Start with full arm extension and get your chin clearly above the bar
- Thrusters: Drop hip crease below knee level and fully extend hips, knees, and arms at the top
- Double-unders: The rope must pass under your feet twice in one forward-spinning jump
Pacing Strategies for Success
Success in Open Workout 25.2 depends on strategic pacing. Athletes who become skilled at pacing each round set themselves up for peak performance under the 12-minute time cap.
First Round Approach
The original round can trick athletes into feeling too comfortable. The workout might seem manageable, but athletes should stick to 75-80% effort to control their heart rate. Many athletes make the mistake of sprinting through early rounds, which causes early fatigue.
Athletes should follow these steps to perform their best:
- Break movements strategically from the start
- Keep breathing patterns steady
- Move smoothly between exercises
Top athletes aim for one-minute rounds. 70-90 second intervals work better for intermediate athletes. A steady EMOM (Every Minute On the Minute) rhythm helps athletes sustain consistent output through the workout.
Managing Transitions
Smooth movement transitions help distinguish top performances on the leaderboard. Equipment placement matters – the barbell must stay at least 5 feet from the pull-up bar to maintain safety and efficiency.
Good transition management requires athletes to:
- Rest less between movements
- Control breathing during equipment switches
- Plan grip changes between bar work and thrusters
Athletes should count breaths between sets. Taking 3-5 deep breaths before starting work again prevents excess fatigue and keeps the workout flowing.
Test athletes found success with a 1:30 pace each round. They worked for one minute and rested strategically for 30 seconds. More experienced athletes might target 1:15-1:20 rounds to get more reps.
The workout’s weight gets heavier as you progress, so energy management matters. Smart athletes break up their sets early at lighter weights rather than going unbroken. This saves strength for the heavier loads ahead.
Athletes familiar with the 2022 version can compare their performance. The longer duration means you need different strategies than shorter, intense workouts like Fran.
Regular interval training helps develop better pacing awareness. Athletes learn sustainable effort levels across different workout types through exposure to varied time domains and movement combinations.
Your success in Open Workout 25.2 depends more on steady output than random bursts of intensity. Smart pacing and transition strategies help athletes maximize their score within the time cap while managing fatigue well.
Scaling Options and Modifications
CrossFit Open Workout 25.2 puts adaptability first. Athletes of all skill levels can join thanks to multiple scaling options that work.
Movement Substitutions
You have several proven options if you can’t do the prescribed movements. Jumping pull-ups work great as a substitute. Just place the bar 6 inches above your head when standing tall. Athletes new to gymnastics can do bent-over rows to build their foundation.
Single-unders or jumping jacks can replace double-unders. These options help you build coordination and stamina while getting the same heart-pumping workout. Masters 55+ athletes often find jumping chest-to-bar pull-ups a good fit.
Weight Adjustments
Each division has specific weight modifications:
For women (Ages 16-54):
- Scaled: 45, 55, 65 lb thrusters
- Foundations: Light weights that help perfect form
For men (Ages 16-54):
- Scaled: 65, 85, 105 lb thrusters
- Foundations: Lower weights that focus on technique
Masters 55+ get special consideration. Women use 35-55 lb and men use 45-85 lb progressions. These weights keep the workout’s intended stimulus while matching athlete’s abilities.
Rep Scheme Modifications
The CrossFit Open welcomes everyone with three versions – RX’d, Scaled, and Foundations. Each version keeps the workout’s essence but adjusts how complex and how many reps you do.
Foundation athletes perform:
- 21 bent-over rows
- 42 jumps
- 21 thrusters
- 18 jumping pull-ups
- 36 jumps
- 18 thrusters
- 15 jumping chest-to-bar pull-ups
- 30 jumps
- 15 thrusters
Your ranking comes from others doing the same version. Smart scaling lets you push hard without sacrificing form or safety.
These options keep the workout’s original goals intact. CrossFit trainers with credentials can help you modify based on:
- Your training background
- Current fitness level
- Energy levels
- Flexibility limits
- Past injuries
Open Workout 25.2 welcomes athletes at every fitness level. Everyone gets a chance to feel challenged and be part of the CrossFit Open community.
Common Mistakes to Avoid
Athletes need to watch out for common mistakes that can trip up even the most seasoned competitors in Open Workout 25.2. The right approach helps you keep good form and pace through this tough 12-minute challenge.
Movement Errors
Your form breaks down faster when you’re tired, which wastes energy and might get you no-reps. Many athletes have trouble with thruster mechanics. They don’t keep the barbell on their shoulders and let it rest in their hands instead. The wrong stance width also throws off your balance and power during thrusters.
Watch out for these key movement mistakes:
- Lazy lockouts in thrusters – you don’t fully extend your hips, knees, and elbows
- Bad breathing in thrusters – you forget to breathe out as you press overhead
- Weak hip drive – you rely on arm strength instead of leg power
- Pull-up start position problems – your arms aren’t fully straight
- Bar muscle-up technique issues – you bend arms too early or lift feet above the bar
The bar must touch at or below your collarbone for chest-to-bar pull-ups. Double-unders work the same way – both feet should leave the ground together or you’ll get a no-rep.
Pacing Pitfalls
Managing your energy is a vital challenge. You must balance power and sustainable effort. New athletes often can’t keep steady output through the whole workout. They burn out too soon and struggle in later rounds.
Here’s what goes wrong with pacing:
- Going too hard in early rounds
- Trying to do too many reps without breaks on lighter weights
- Not resting enough between movements
- Sticking to your plan even when you’re too tired
Veteran athletes sometimes have the opposite issue – they play it too safe. This careful approach leaves gas in the tank and hurts their scores.
The best strategy is to control your movement for the first eight minutes. Stay below your max effort. This lets you pick up the pace in the last four minutes if you have energy left.
Smart transitions between movements save time and energy. Athletes who don’t fully extend during lunges risk no-reps. Pushing through fatigue to keep sets unbroken usually backfires with failed attempts.
The workout gets heavier each round, so you must save energy wisely. Don’t rush through early movements, especially burpees. This mistake leads to poor performance when weights get heavy. Take strategic breaks and breathe steadily to keep enough energy for the heavier loads.
Final Words
Athletes just need to pay attention to movement standards, strategic pacing, and proper scaling choices to succeed in Open Workout 25.2. These elements will help them perform optimally during this challenging 12-minute workout.
The right preparation makes a difference, especially when you have equipment setup and transition management to handle. Athletes should maintain consistent output instead of going for random bursts of intensity. This becomes crucial with the ascending weight progression throughout the workout.
Athletes who scale appropriately can preserve the intended stimulus and maintain quality movements. The workout’s challenges can be tackled effectively and safely within the time cap through proper movement execution, strategic rest periods, and awareness of common pitfalls.
Workout 25.2 Tips: FAQs
Q1. What are the key movements in CrossFit Open Workout 25.2? The workout includes pull-ups, chest-to-bar pull-ups, bar muscle-ups, double-unders, and thrusters with ascending weights. Athletes progress through three rounds of these movements within a 12-minute time cap.
Q2. How should athletes pace themselves during the workout? Athletes should aim for a controlled pace in the first 8 minutes, maintaining steady output below maximum effort. This allows for potential acceleration in the final 4 minutes if energy reserves permit. Consistent breathing and strategic movement breaks are crucial for preserving work capacity.
Q3. What are some common mistakes to avoid in Open Workout 25.2? Common errors include starting too aggressively, maintaining unbroken sets at lighter weights, insufficient rest between movements, and rigid adherence to pre-planned strategies. Athletes should focus on proper form, especially for thrusters and pull-up variations, to avoid no-reps and inefficient movement patterns.
Q4. Are there scaling options available for this workout? Yes, the workout offers structured scaling options for different divisions and skill levels. These include movement substitutions (e.g., jumping pull-ups for pull-ups), weight adjustments, and modified rep schemes. Scaling allows athletes to preserve the intended stimulus while maintaining movement quality and safety.
Q5. How can athletes prepare for the CrossFit Open? Preparation should focus on 5 to 20-minute couplets and triplets with light to moderate loads, using common CrossFit equipment like barbells, pull-up bars, and medicine balls. Practice movements that are easy to judge and can be performed in a garage gym setting. Vary your workouts and train with others to simulate competition conditions.