The clock shows twenty minutes. Athletes must complete five wall walks, two 50-calorie rows, and 75 barbell repetitions in Workout 25.3 – the final test of this year’s CrossFit Open.
Elite athletes should finish this tough chipper between 12-15 minutes. The workout combines wall walks, rowing endurance, and progressive barbell work. Athletes must perform deadlifts at 225/155 pounds, cleans at 135/85 pounds, and snatches at 95/65 pounds. This makes it a real test of fitness. The opening 50-calorie row acts as a strategic trap. Athletes who push too hard will find the remaining movements substantially harder.
Athletes can aim for competitive times or just want to finish within the cap. A solid strategy for this complete test of coordination, stamina, and strength will make the difference. Let’s break down each element of Workout 25.3 to help you perform at your best.
Understanding Open Workout 25.3
The CrossFit Open workout 25.3 features a well-laid-out workout that blends gymnastics, cardio, and Olympic lifting in a smart sequence. Athletes need to finish everything within a 20-minute time cap. Athletes start behind a 60/55-inch line as they face the wall.
The workout flows in this order:
- Five wall walks
- 50-calorie row
- Five wall walks
- 25 deadlifts (heaviest weight)
- Five wall walks
- 25 cleans (medium weight)
- Five wall walks
- 25 snatches (lightest weight)
- Five wall walks
- 50-calorie row
Each movement needs exact execution. Athletes must zero out the monitor before rowing and stay seated until they hit the target calories. They can adjust the damper setting any time during the workout.
Weight standards for different divisions
Weight requirements change based on skill levels and age groups:
RX’d Division (Ages 16-54)
- Men: 225-lb deadlift, 135-lb clean, 95-lb snatch
- Women: 155-lb deadlift, 85-lb clean, 65-lb snatch
Scaled Division (Ages 16-54)
- Men: 135-lb deadlift, 95-lb clean, 65-lb snatch
- Women: 85-lb deadlift, 65-lb clean, 45-lb snatch
Masters 55+ Division
- Men: 185-lb deadlift, 95-lb clean, 65-lb snatch
- Women: 125-lb deadlift, 65-lb clean, 45-lb snatch
Time cap considerations
The 20-minute time cap is a vital part of workout strategy. Top athletes usually finish between 12-15 minutes. Your score becomes the total reps completed if you hit the time cap before finishing.
The workout uses a unique tiebreak system that logs time after each set of wall walks. This matters most when athletes don’t beat the time cap, since their ranking depends on when they finished their last set of wall walks.
Smart equipment setup helps you move faster. You need 5 feet between each piece of equipment, marked with tape, cones, or other markers. You can only use the Rogue Echo Rower or Concept2 Rower.
The Foundations division makes things easier by swapping wall walks for bear crawls and using lighter weights. Instead of counting calories, athletes do 50 rowing strokes. This version keeps the workout’s purpose while making it available to more people.
Wall Walk Technique for Workout 25.3
You just need precise technique and smart planning to nail wall walks. Athletes must focus on everything in the movement to work efficiently through all 25 repetitions in Workout 25.3.
Proper hand and foot placement
The starting position works best with hands slightly wider than shoulder-width apart in the prone position. This wider base gives you stability and creates a solid foundation. Athletes should keep their feet close to the wall and their body upright to minimize lower back arch.
Both hands must touch the 60/55-inch tape line and stay there until both feet reach the wall. Your hands must reach the 10-inch line before coming down. The quickest way is to keep a steady pace of 10 seconds per rep, which adds up to about 1:00 total for all wall walks.
Breathing patterns during wall walks
Knowing how to breathe right is vital to stay stable and fight off fatigue. Breathe in while going up the wall and out at the top. Then breathe in as you come down and out when you hit the floor. This natural rhythm helps you move efficiently through all 25 reps.
Box breathing is a vital technique that uses a 4-second rotation – breathe in, hold, breathe out, and hold again. This helps you stay calm under pressure. Holding your breath raises blood pressure and heart rate, which ended up reducing power output.
Common no-rep mistakes to avoid
These mistakes will get you a no-rep:
- Moving hands from the 60/55-inch line before both feet contact the wall
- Letting feet touch the ground before hands reach the 60/55-inch line
- Not reaching the 10-inch tape line before descent
- Incorrect tape line measurements
Small steps during the ascent waste energy. Athletes should focus on smooth transitions instead of pausing at the top to minimize time upside down.
Recovery between sets
Smart rest periods between wall walks help maintain consistent performance. Brief breaks of 3 to 5 seconds before each rep prevent early burnout. Place your arms away from your body during rest to release shoulder tension.
Longer sets might need brief pauses to manage energy and reset focus. You can pause with hands halfway up or down the wall to catch your breath, especially when tired. This helps you keep good form throughout the workout and save energy for what comes next.
A tight core is significant throughout the movement. Keep your core engaged, as with a plank position, to prevent hip sag that ruins form and wastes energy. Pull your ribs down and squeeze your glutes to arrange your hips with shoulders and feet.
The descent requires equal attention. Keep your elbows slightly bent to absorb impact while lowering to prevent sudden movements that throw off balance. Smaller hand strides during descent help you stay stable, especially as fatigue kicks in.
Rowing Strategy for Workout 25.3
Rowing strategy makes all the difference in conquering Workout 25.3. The two 50-calorie segments just need different approaches to perform your best.
First 50-calorie approach vs. final push
The original row requires careful pacing. Athletes should manage to keep a steady 1200-1400 calories per hour pace during the first segment. A controlled approach saves energy for later movements. Rushing through the first row will hurt your performance in later segments.
The final 50-calorie push works best when athletes reduce their pace to 1000-1100 calories per hour for the first 25 calories. A gradual increase follows until completion. This strategy prevents burnout and ensures steady output throughout the workout.
Ideal damper settings and stroke rate
Damper settings significantly affect rowing efficiency. Men should target a drag factor of approximately 125, which matches a damper setting of 6. Women want to hit 110-115, usually at setting 5. These settings balance power output and energy conservation perfectly.
Your stroke rate is a vital factor:
- Target 22-28 strokes per minute for steady performance.
- Higher stroke rates create lighter flywheel resistance.
- Lower rates allow more power per stroke.
Body positioning for maximum efficiency
The right position helps you generate more power while using less energy. Athletes should focus on:
- Starting Position
- Sit tall with engaged core muscles
- Keep shoulders relaxed, pulled back and down
- Your spine stays in neutral position
- Drive Phase
- Start movement through leg drive
- Arms stay straight until legs extend fully
- Your core connects hands and feet
- Recovery Phase
- Push hips back slightly before sliding forward
- This loads hamstrings for a powerful drive
- Control your return to save energy
Athletes should avoid common mistakes that reduce efficiency. A tight grip or unnecessary upper body tension wastes energy. A relaxed grip with thumbs hanging naturally improves technique and reduces fatigue.
Quick foot strap entry and exit improve transition efficiency. One effective technique involves getting one foot in quickly and starting the pull while sliding the second foot into position. This minimizes transition time without hurting rowing mechanics.
Reset the monitor to zero before starting each rowing segment. Athletes must stay seated until reaching exactly 50 calories. Remember, if the time cap hits during rowing, only calories shown when the flywheel stops count toward your final score.
Barbell Movement Progression for Workout 25.3
Workout 25.3’s barbell movements progress from heavy to light loads. Athletes must execute each movement with precision to perform well.
Deadlift rep schemes and grip options
The barbell starts on the ground with plates touching the surface. Athletes’ hands must stay outside their knees. Sumo deadlifts are strictly prohibited. Athletes can choose between double overhand, mixed grip, or hook grip styles.
Here’s how to break down those 25 reps based on your strength:
- Sets of 10-8-7 work best if lifting less than 50% of your max.
- Sets of 5 are the quickest option when lifting 50-80% of your max.
- Stick to 3-5 reps per set with loads above 60%.
Clean technique for shoulder preservation
The clean works best in three phases. Your legs should drive the bar past your knees smoothly. Then explosively extend your hips and legs to finish. Finally, pull yourself under while pushing your elbows forward to catch the bar on your shoulders.
Your shoulders will thank you if you follow these tips for all 25 reps:
- Keep your hips high to save your legs.
- Aim for 7-9 reps per minute for the best pacing.
- Take your time between reps—don’t rush.
- Keep your elbows in front of the bar when viewed from the side.
Snatch efficiency as fatigue increases
The lighter weight snatches come last, and technique becomes crucial. The bar must go from floor to overhead in one smooth motion – no shoulder stops or clean and jerks allowed.
These tips will help you snatch better even when tired:
- Strong athletes should start with 3-5 reps.
- Switch to singles when your shoulders fatigue.
- Pull strong and turn over fast.
- Keep the bar over mid-foot or slightly behind.
When to break sets for optimal pacing
Smart breaking of sets helps in any barbell movement. Keep your deadlift rest breaks under 5 seconds to stay in rhythm. Quick singles with minimal breaks between them work best for cleans.
Snatches will be tough, but try bigger sets early – start with 10-8-7 or stick to sets of 5. All the same, good form beats rushed reps since poor technique can lead to injury.
Remember these lockout standards:
- Full extension at hips and knees.
- Head and shoulders behind the bar.
- No bouncing between reps.
Mental Approach and Pacing for Workout 25.3
Mental preparation is just as significant as physical readiness when you tackle the intense sequence of Workout 25.3. Athletes who become skilled at both elements set themselves up for peak performance in all movements.
Setting realistic time targets
CrossFit Open 25.3 has a 20-minute time cap, with elite athletes typically finishing the workout between 12-15 minutes. You should break down the workout into smaller chunks and give yourself about 4 minutes for each section to keep a steady pace. This well-laid-out strategy prevents you from burning out early and helps you move consistently through each phase.
To manage your time well:
- Track your times after completing wall walks.
- Use markers to check your pace.
- Adjust effort based on time left and movement capacity.
Managing fatigue between movements
The way you handle fatigue will make or break this multi-movement challenge. Athletes should keep rest periods short between movements because long breaks make the workout less effective. Research shows that athletes perform better when they pack movements closer together with quick but controlled transitions.
Your recovery between movements works best when you:
- Take 3-5 deep breaths during transitions.
- Avoid the hands-on-knees position, which slows recovery.
- Maintain steady movement patterns even when fatigued.
Psychological triggers for pushing through
Research shows CrossFit participants have strong inner drive, mostly because they enjoy the challenge and community support. Understanding what motivates you helps maintain focus during the workout’s toughest parts.
These mental strategies work well:
- Movement-Specific Focus
- Zero in on the movement you’re doing right now
- Don’t think about what’s coming next
- Match your breathing to your movements
- Progressive Goal Setting
- Split the workout into smaller, doable chunks
- Take pride in finishing each part
- Look for visual markers to track progress
- Performance Anchoring
- Pick specific cues to maintain good form
- Create short, powerful phrases that motivate you
- Control your breathing during intense parts
Your CrossFit performance links directly to both aerobic and anaerobic abilities. This means staying composed through different movement patterns is vital for the best results. Studies back this up – athletes who manage their mental state well perform better in all types of workouts.
Finding the right energy level plays a key role in workout efficiency. Athletes must hit their sweet spot – not too relaxed, not too amped up. This balanced mindset prevents form breakdown while keeping intensity high enough for competitive performance.
Final Words
CrossFit Open Workout 25.3 tests athletes in a variety of movement domains. Your success depends on how well you handle wall walks, manage your rowing strategy, and execute barbell movements with precision.
Athletes who pace themselves well and maintain quality movements throughout each segment will achieve their best results. Elite competitors typically finish this challenging workout in 12-15 minutes. However, you should focus on moving efficiently rather than just going fast.
Your mental preparation and smart rest periods between movements will help you maintain steady output across all segments. Pay close attention to technique standards, especially during wall walks and barbell movements.
This will make sure every rep counts toward your final score. The key to crushing Workout 25.3 lies in finding the sweet spot between intensity and proper movement patterns. Trust your training, keep your breathing steady, and tackle one movement at a time as you work through this fitness challenge.