Warmup:
400M Run
10 PVC pass thrus
10 Over and Backs
10 Huggers
10 Spider-Man Lunge w/twist
5 Cobra to Down Dog
5 Cobra to Hip Snap
-then-
3 Rounds:
3 Lateral Burpee over DB
2 DB Hang Clean to OH (ea side)
15’ Walking Lunge
WOD:
CrossFit Open 25.1
AMRAP 15:
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.
DB weight – 50/35
Video courtesy of The CrossFit Games.
For Official Standards, Requirements and Regulations, and an official Score Card go here
| QUICK START:
Start standing tall with your back to the dumbbell. At “go,” turn around and perform 3 burpees over the dumbbell. Next, perform 3 dumbbell hang clean-to-overheads. Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back). Next, return to the dumbbell and perform 6 burpees over the dumbbell. Then, perform 6 dumbbell hang clean-to-overheads. Then, perform another 30 feet of walking lunges. Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round. The walking lunge distance remains 30 feet (15 feet out and 15 feet back).
|
| Here we go guys! The 2025 Open begins! Things t think about for this one. Remember to read the official standards, requirements, and regulations on the CrossFit Games website.
On the Lateral Burpee over DBs, would suggest a step back and step up to keep from blowing up the lungs. Since you DON’T have to do a 2-foot take-off, side hop w/one feet leading the body, just make sure both feet are in the air before one lands. On the DB Hang Clean 2 OH, use those hips to move the weight up. Don’t curl it. And use the hips in the OH as well! |
Bodyweight Lunge – use this time to get the heart rate and breathing under control. Would suggest prior to doing the WOD, practice your 15′ section get an idea of the steps it takes
Scaling Options:
DB weight -> 35/20 -> as needed
Joint Strike CrossFit 