5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall-ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the higher wall-ball target, today is a good day for that. Use caution when jumping on the box after the wall-ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.

Scaling: Reduce the weight of the medicine ball to allow you to hit the higher target. Reduce the height of the box.

To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall-ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.

In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall-ball shots, perform medicine-ball squats for an overhead limitation or wall-ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.

Intermediate option:
5 rounds for time of:
12 chin-over-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box

Beginner option:
4 rounds for time of:
8 ring rows
12 wall-ball shots
12 box step-ups

♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box

Coaching cues:
On the wall-ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.

Resources:
The Kipping Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up

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Rest Day

Featured Article

Strong Women are the Standard

The 2021 NCAA basketball tournament highlighted a long-standing misconception about women and strength training, but CrossFit has always challenged this narrative. In CrossFit, women lift heavy, develop real-world strength, and reap the benefits of resistance training — including improved metabolism, bone density, mobility, and overall health. Strength is essential for true fitness, and any program that neglects it is incomplete. Strong women aren’t the exception — they’re the standard.

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3 rounds for time of:
200-meter dumbbell farmers carry
40 GHD hip extensions
40-calorie row

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind — put your head down and move. Your goal is to complete this workout in 30 minutes or less. Use dumbbells that allow you to complete the farmers carry in 2 sets or less. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. However, in the final round, unload every ounce of energy left on the last row. Get after it!

Scaling:
Reduce the loading of the dumbbells. Reduce the reps on the GHD hip extensions and calories on the rower.

To reduce the complexity of the dumbbell farmers carries, consider using a single dumbbell. On the GHD hip extensions, reduce the range of motion or perform good mornings unweighted or with an empty barbell.

In case of an injury or limitation, consider performing unweighted good mornings in place of the GHD hip extensions. For the calories on the rower, substitute any machine available.

Intermediate option:
3 rounds for time of:
200-meter dumbbell farmers carry
30 GHD hip extensions
30-calorie row

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
20 unweighted good mornings
20-calorie row

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the set-up of the GHD hip extension, make sure the hips are free of the pad and able to move. As you flex at the hips, pull your chest up, away from the ground. The parallels between this movement and a deadlift should be evident.

Resources:
The Dumbbell Farmers Carry
The GHD Hip Extension
Rowing Technique Tips
Unweighted Good Mornings

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10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot handstand walk after each set.

♀ 75-lb barbell
♂ 115-lb barbell

Post times to comments.

Stimulus and Strategy:
In today’s workout, push to maintain unbroken hang squat cleans. The loading should feel light to moderate and allow you to hang on to the larger sets. The handstand walk should be a nice “break” before getting back on the barbell. However, don’t be fooled — getting upside down after the hang squat cleans will be more difficult than you think. Advanced athletes should challenge themselves to perform the handstand walks unbroken, and if you fail to make it 50 feet, go back to the start. Have fun!

Scaling:
Reduce the loading of the barbell. Reduce the distance of the handstand walk.

To reduce the complexity of the hang squat clean, consider a power clean plus front squat, or using a single or pair of dumbbells. For the handstand walks, consider putting your feet on a box and walking in a complete circle (do this once per 50 feet). You may also consider 20-30 shoulder taps or bear crawls.

In case of an injury or limitation, consider hang power cleans or light goblet squats in place of the hang squat cleans. For the handstand walks, consider shoulder taps in the plank position or a 30-second sprint on the ski erg.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 25-foot handstand walk after each set.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot bear crawl after each set.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the handstand walk, start with smaller steps to gain momentum, balance, and confidence. You can always make your steps bigger.

Resources:
The Hang Squat Clean
The Handstand Walk
The Bear Crawl

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Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit-ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit-up, consider scaling options and alternatives.

Scaling:
Reduce the load of the kettlebell.

To reduce the complexity of the muscle-ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle-ups or low-ring transitions. For the kettlebell snatches, consider single-arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit-ups, reduce the range of motion or perform V-ups or AbMat sit-ups.

In case of an injury or limitation, consider ring rows or low-ring muscle-up transitions in place of the muscle-ups. For the kettlebell snatches and GHD sit-ups, consider the scales mentioned above.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups to parallel

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low-ring muscle-up transitions
6 right-arm kettlebell swings to eye level
6 left-arm kettlebell swings to eye level
9 sit-ups

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.

Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression

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Rest Day

Featured Article

Butterfly Pull-Ups: Should You Add Them to Your Training?

Butterfly pull-ups are one of the most debated skills in CrossFit — praised for their efficiency yet criticized for their mechanics. Born from competition, they allow athletes to complete more work in less time, but do they belong in your training? This article explores the pros and cons of butterfly pull-ups, when (and if) you should learn them, and the strength prerequisites needed to perform them safely. Whether aiming for elite competition or just improving your gymnastics skills, this guide will help you decide if butterfly pull-ups are right for you.

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7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts

Rest 2 minutes between sets.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.

Scaling:
Reduce the loading of the barbell. Reduce the duration of the L-sit hold to no less than 20 seconds.

To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.

In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain-free range of motion.

Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts

Rest 2 minutes between sets.

Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts

Rest 2 minutes between sets.

Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.

Resources:
The L-Sit
The Deadlift
L-Sit Scaling

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For time:
1,000-meter row
30 dumbbell thrusters
20 pull-ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull-ups
30 dumbbell thrusters
1,000-meter row

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!

Scaling:
Reduce the load of the dumbbells, the distance of the row, and/or the volume of the pull-ups and legless rope climbs.

To reduce the complexity of the pull-ups, consider ring rows or jumping pull-ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.

In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent-over rows for the pull-ups and pull-to-stands for the rope climbs.

Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull-ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull-ups
30 dumbbell thrusters
800-meter row

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull-to-stands
400-meter row
5 pull-to-stands
10 ring rows
20 dumbbell thrusters
400-meter row

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.

Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull-to-Stand

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Rest Day

Featured Article

The Power of CrossFit for the Aging Athlete: Strength, Longevity, and Community

Aging doesn’t mean slowing down — especially in the CrossFit world. Despite societal misconceptions, aging adults often see the most significant fitness gains, improving strength, mobility, and overall well-being. CrossFit’s emphasis on functional movements, weight-bearing exercises, and high-intensity training helps counteract age-related muscle loss, osteoporosis, and cardiovascular decline. Beyond physical benefits, it fosters mental resilience, social connections, and a strong sense of community — crucial for maintaining motivation and independence. With scalable workouts tailored to individual needs, CrossFit empowers aging adults to stay active, confident, and engaged, proving that fitness is for every age.

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Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press

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4 rounds for time of:
400-meter run
50 air squats

Compare to 231222.

Post time to comments.

Stimulus and Strategy:
Even though it doesn’t have a name, today’s workout is a benchmark. Those of you who have completed it in the past know its potency. As a frame of reference, choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.

Scaling:
Reduce the distance of the run. Reduce the number of air squats in each set.

To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.

In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
200-meter run
20 air squats

Coaching cues:
Resist the urge to “fall” to the bottom of the air squat. Instead, focus on pulling yourself down to the end range of motion by screwing your feet into the ground, pressing your hips back and down, and pulling your chest up away from the ground.

Resources:
CrossFit Running Course
The Air Squat

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21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 24-inch box
♂ 30-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic couplet and rep scheme. The descending reps allow you to keep intensity high and keep pushing through this effort. Choose options that allow you to move more and rest less. Advanced athletes may be able to perform all their sets of toes-to-bars unbroken; however, as long as you can complete each set in 3 sets or less, challenge yourself to go as prescribed and use today as more of a skill day.

Scaling:
Reduce the height of the box to maintain the jumping stimulus, even if that means reducing the height to 4 inches. If there is an injury or limitation, utilize the step-up or another alternative.

To reduce the complexity of the toes-to-bars, limit the height of your toes or knees. If you have toes-to-bars but the volume in today’s workout is beyond your capacity, reduce the reps to 15-12-9 or 12-9-6.

In case of an injury or limitation, consider performing up-downs in place of the burpees and step-ups in place of the box jump-overs. For the toes-to-bars, consider V-ups, sit-ups, or plank holds.

Intermediate option:
21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
15-12-9 reps for time of:
Hanging knee raises
Burpee box step-overs

♀ 12-inch box
♂ 20-inch box

Coaching cues:
On the burpee box jump-over, consider stepping up out of the burpee. Oftentimes, this allows you to get closer to the box prior to the jump over.

Resources:
The Kipping Toes-to-Bar
Burpee Box Jump-Over

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Rest Day

Featured Article

How to Get Your First Ring Muscle-Up: Strength, Progressions, and Drills

Ring muscle-ups may seem impossible, but with the right progressions, strength work, and drills, you can build the control and confidence needed to master them. This article breaks down the pull, transition, and dip, providing beginner and intermediate athletes with step-by-step workouts to bridge the gap from ring rows to muscle-ups. Don't avoid this skill — train smart and stay consistent to unlock one of CrossFit’s most challenging and fun movements.

For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs

♀ 125 lb
♂ 185 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of rope climbs and a descending ladder of bench presses. Expect this to be more of a moderate-duration effort and a bit of a “pump” session. Since both movements can be more upper-body dominant, focus on your foot hook while climbing the rope and avoid pushing to failure on either movement. This will help take some demand off the upper body and reduce fatigue. If you completed the Open workout yesterday and feel fatigued, reduce the intensity today by slowing down or choosing less-demanding scaling options.

Scaling:
Reduce the loading of the bench presses. If you are able to perform a rope climb, but the later sets contain too many reps, consider reducing the reps to 1/2/2/2/2/2.

To reduce the complexity of the bench presses, consider performing dumbbell bench presses or floor presses. For the rope climbs, reduce the height of the climb, perform pull-to-stands, or consider pull-ups or ring rows.

In case of an injury or limitation, consider performing single-arm dumbbell bench presses or floor presses. If necessary, perform push-ups to eliminate the loading. For the rope climbs, consider pull-to-stands, ring rows, or dumbbell bent-over rows.

Intermediate option:
For time:
18 bench presses
2 rope climbs to 12 feet
15 bench presses
2 rope climbs
12 bench presses
2 rope climbs
9 bench presses
2 rope climbs
6 bench presses
2 rope climbs
3 bench presses
2 rope climbs

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15 bench presses
2 pull-to-stands
12 bench presses
2 pull-to-stands
9 bench presses
2 pull-to-stands
6 bench presses
2 pull-to-stands
3 bench presses
2 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
To press from a stronger position on the bench press, focus on keeping your elbows closer to your body, both on the way down and up. This position will help you recruit more muscles to help you push through today’s reps.

Resources:
The Bench Press
The Rope Climb (Wrapping)
The Rope Climb (Basket)

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Open Workout 25.3

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 25.3 Standards
The Wall Walk
Rowing
The Deadlift
The Power Clean
The Power Snatch

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Rest Day

Featured Article

CrossFit and the Interference Effect

Traditional fitness wisdom once dictated that strength and endurance training should be separate to avoid the “interference effect,” where endurance work was believed to hinder strength gains and vice versa. CrossFit challenged this outdated approach by blending strength and conditioning within the same workouts, maximizing both in a way that traditional split routines cannot. While CrossFit incorporates pure endurance and heavy lifting days, its signature mixed-modality met-cons effectively bridge the gap, developing both aerobic and anaerobic capacity. This method yields superior fitness adaptations without excessive interference, preparing athletes for real-world demands where strength and endurance must coexist seamlessly.

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30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 80 lb
♂ 100 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.

Scaling:
Reduce the loading of the object and reduce the calories on the bike.

To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.

In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.

Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 50 lb
♂ 70 lb

Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 15 lb
♂ 25 lb

Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.

Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321

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On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips

Post your fastest and slowest times to comments.

Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.

Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips

Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips

Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.

Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling

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Front squat 5-5-5-5-5 reps

Compare to 220904.

Post loads to the comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

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Rest Day

Featured Article

Mastering the Handstand Walk: Drills, Scaling Options, and Progressions for CrossFit Athletes

Handstand walking is an impressive athletic skill requiring strength, balance, and coordination. If you struggle with handstand walking in your workouts, this guide will help you build the necessary foundation through structured drills, scaling options, and progressions. Learn how to improve your handstand holds, weight shifting, and upper-body strength with targeted exercises for beginners and intermediate athletes. Plus, get a three-day practice plan to accelerate your progress and confidently walk on your hands in workouts.

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Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.

Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.

To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.

In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.

Resources:
The Burpee
The Kettlebell Swing

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Open Workout 25.2

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Compare times to 220311.

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Resources:
The Kipping Pull-Up
The Double-Under
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up
Workout Tips With Adrian Bozman From the 2022 CrossFit Open

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

Rest Day

Featured Article

Training Through Injury: Smart Strategies to Stay Fit and Recover Faster

If you get injured, your priority should be maintaining as much fitness as possible while allowing your body to heal. Instead of completely resting, adapting your training can help minimize fitness loss and prevent long-term setbacks. Strategies such as varying exercises, adjusting range of motion, and modifying tempo allow you to work around injuries safely. For more significant injuries, training surrounding muscles, focusing on cardiovascular fitness, and using contralateral training can support recovery. By staying active and making smart modifications in CrossFit classes, you can continue progressing your fitness without worsening your injury.

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For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.

Scaling:
Reduce the distance of the run and volume of the box jump-overs.

To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.

In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.

Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.

Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over

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Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

Stimulus and Strategy:
Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling:
Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
4 handstand push-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many reps as possible in 8 minutes of:
8 air squats
8 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Squeeze your stomach tight at all times during the handstand push-ups. Not only will this keep your spine in a safe position, but maintaining a rigid torso during the kip maximizes the amount of energy transferred from the kip into the press. Without a rigid midline, a significant amount of energy from your legs can be lost, resulting in a more difficult press.

Resources:
From the Archives: Dumbbells
The Kipping Handstand Push-Up

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Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. The goal is to lift your heaviest load for each 5-minute section. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform a single-arm snatch with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
When performing touch-and-go reps, focus on keeping your hips slightly higher as you return the barbell to the floor. This will help keep the knees back and out of the way allowing you to get to the floor without going around the knees.

Resources:
The Power Snatch

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Rest Day

Featured Article

Stop Wishing, Start Training: How to Finally Get Your Bar Muscle-Up

Mastering bar muscle-ups requires dedication, just like learning any other CrossFit movement. Many athletes assume they lack natural gymnastics ability, but success comes from consistent practice, not talent alone. By treating gymnastics skills like weightlifting — focusing on technique, muscle memory, and structured progression— you can build the necessary strength and coordination to work toward your first bar muscle-up.

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5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

Stimulus and Strategy:
Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, you may need to take today as an active recovery day. Either way, choose options for the GHD hip extensions and the strict pull-ups that allow you to move for the majority of the minute. Today’s workout is a great opportunity for newer athletes to build capacity and practice the GHD hip extension. That said, reduce the range of motion as needed to focus on maintaining a rigid, unchanging back position.

Scaling:
To reduce the volume of reps accumulated, reduce the total number of rounds in today’s effort.

To reduce the complexity of the GHD hip extension, reduce the range of motion. Athletes who are unfamiliar with the movement can perform a good morning unweighted or with an empty barbell. As for the strict pull-ups, perform banded strict pull-ups or ring rows. If you choose to use a band for strict pull-ups, choose one that allows you to complete consistent sets of 3-5 reps.

In case of an injury or limitation, consider substituting the row with a run, bike, or ski erg. For the GHD hip extension, perform an unloaded good morning. For the strict pull-ups, perform a ring row or a bent-over row with a dumbbell.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for total reps of:
1 minute of row calories
1 minute of unloaded good mornings
1 minute of ring rows

Rest 1 minute between rounds.

Coaching cues:
In the GHD hip extensions, consider a string linking your belly bottom to your sternum. As you lower your torso, pull the string tight. If your belly button gets closer to your sternum the string becomes loose and your back begins to round.

Resources:
Rowing Technique Tips
The GHD Hip Extension
The Strict Pull-Up
Unloaded Good Mornings
The Ring Row

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Open Workout 25.1

Complete 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)
*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

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
[Burpee Over the Dumbbell]
The Dumbbell Hang Clean and Push Jerk
The Walking Lunge
CrossFit Open Workout 25.1 Tips

Rest Day

Featured Article

Unlock Stronger Barbell Lifts: The Crucial Role of Your Lats in Deadlifts, Cleans, and Snatches

Your lats play a critical yet often overlooked role in barbell movements like the deadlift, clean, and snatch. As the largest upper-body muscle, they help maintain bar path efficiency by keeping the weight close to your center of mass, reducing strain on your lower back, and improving lifting mechanics. Engaging your lats properly during the setup and pull phases prevents bar drift, enhances control, and leads to stronger, more efficient lifts. Try these drills to get your lats working more purposefully.

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5 rounds for time of:
35 double-unders
200-meter run

Post time to comments.

Compare to 220208.

Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.

Scaling:
Reduce the reps of the double-unders and the distance of the run.

To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.

In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
35 single-unders
200-meter run

Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.

Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under

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