Video courtesy of The CrossFit Games.
| The final live announcement of the 2025 CrossFit Open will be a matchup for the ages!
Open Workout 25.3 will feature Jayson Hopper vs. James Sprague vs. Dallin Pepper for all the bragging rights! Three of the best athletes and trash-talkers in the sport will be throwing down live from CrossFit Spur in Glenmont, New York. Athletes: 🏋️♂️ Jayson Hopper Jayson Hopper had his best finish ever at the 2024 CrossFit Games, taking fourth place and just missing out on a podium spot. Now Hopper, who also finished fourth at the North America East Semifinal, is ready for a fresh start and the ultimate bragging rights: CrossFit Games champion. 🏋️♂️ James Sprague 2024 CrossFit Games champion James Sprague is ready to begin his title defense! Sprague, fresh off his win at Wodapalooza, is heading into the season confident, ready to prove that 2024 wasn’t a one-off. Will anyone be able to dethrone Sprague in 2025? 🏋️♂️ Dallin Pepper Dallin Pepper also stood on the podium in 2024, taking second place overall, just 21 points behind Sprague. The former CrossFit Games Teenage champion also got second place at the North America East Semifinal last year. In 2025, Pepper wants to be second to no one. Tune in: 🗓️ March 13, 2025 ⏰ 12 p.m. local — Open Workout 25.3 announced 📺 CrossFit Games website and/or YouTube channel |
Back to today’s work…
Warmup:
500M Row
Walking lunge 30’
Inchworm 30’
Spider-Man Lunge 30’
Walking Kicks 30’
Crab walks 30’
Stiff-leg bear crawl 30’
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk
S/S/S:
Every 3 Min for 5 Sets:
3 Power Cleans
2 Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Work up to a moderate load
Just like yesterday, the goal of today’s complex is to keep the Clean & Jerk technique fresh in your mind.
WOD:
2X 1000M Row
2 Min break between sets
-directly into-
2X 500M Row
1 Min break between sets
Video courtesy of CrossFit HQ.
Today is about a steady-state pace in each row. Aim to pick the pace up a little in the last 2 sets.
Scaling Options:
Row -> for the 1000M sets, scale to distance you cover in 4 min. For the 500M, scale to distance you can cover in 2 Min
Joint Strike CrossFit 