Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
Triple AMRAP
5 Min AMRAP:
10 Double Unders
5 DB Strict Press (35/25)
-Rest 1:00-
7 Min AMRAP:
20 Double Unders
10 DB Push Press
-Rest 1:00 –
9 Min AMRAP:
30 Double Unders
15 DB Push Jerk
Video courtesy of Online WOD.
Best way to shake off a 25.2 hangover? Kick-start it with back-to-back-to-back AMRAPs! With each AMRAP, the volume per round goes up, but the pressing movement changes. The more complex the move, the quicker the rep cycle. So, try to see if you can hit the same number of rounds or improve each time.
For full workout description, movement standards and official score card, go here.
Quick Start
· Athletes start 5 feet (1.5 meters) from the pull-up bar, behind their barbell.
· At “go,” move to the pull-up bar and perform 21 pull-ups.
· Then, complete 42 double-unders.
· Then, complete 21 thrusters at weight 1 (lightest).
· Return to the pull-up bar for 18 chest-to-bar pull-ups.
· Then, complete 36 double-unders.
· Then, complete 18 thrusters at weight 2.
· In the final round, complete 15 bar muscle-ups.
· Then, complete 30 double-unders.
· Finish with 15 thrusters at weight 3 (heaviest).
· Time stops at the completion of the last thruster at weight 3.
Get after this one! Smooth in the pull ups and dubs and then powerful, yet manageable chunks on the Thrusters. On the first weight, break maybe once. Split the middle set to 6-6-6, and then aim either go unbroken or break once on the final weight.
CrossFit is heading here to the desert for the announcement of CrossFit Open Workout 25.2! 🏜️
Open Workout 25.2, presented by U.S. Border Patrol, will feature a head-to-head throw-down between Emily Rolfe and Sydney Wells, live from CrossFit Incendia right down the road in Peoria, Arizona!
Athletes:
🏋️♂️ Emily Rolfe stood on the CrossFit Games podium in 2024, taking third place overall and winning the Chad1000X event. In 2022, Rolfe needed emergency surgery after Event 1 at the Games and had to withdraw. Undeterred, Rolfe recovered and qualified for the 2023 Games. Rolfe is a five-time individual Games athlete and has four event wins to her name.
🏋️♂️ Sydney Wells qualified for her first CrossFit Games in 2023, taking home two top-10 finishes in the Inverted Medley and Cross Country 5K. Following in the footsteps of her sister and perennial Games athlete, Brooke Wells, Sydney qualified for her first Semifinal in 2021. She will attempt to return to the Games for her sophomore campaign in 2024.
Tune in:
🗓️ March 6, 2025
⏰ 12 p.m. PT — Open Workout 25.2 announced
📺 CrossFit Games website and/or YouTube channel
Back to today’s work…
Warmup:
1:00 Jump Rope
10 Hollow Rocks
10 Calf Pedals in Down Dog
10 Reverse lunges
1:00 jump rope
10 Spider-Man Lunge w/twist
10 Thoracic High Fives
1:00 Jump Rope
2 Wall Walks
Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats. Then work up to starting weight for Back Squats.
S/S/S:
Back Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Today is about hitting a heavy set of 5 back squats, followed by a heavier set of 4, then an even heavier triple, then and even heavier double. And then finishing it off with an even heavier single. If this become your new 1RM, cool! But focus on proper form over going for broke on the weight. Getting a new 1Rm with bad form just means you put your body in a bad position under heavy weight.
WOD:
EMOM 15:
Min 1 – 35 Double Unders
Min 2 – 10 Strict or Kipping Handstand Push Ups
Min 3 – 30 Calf Pedals in Down Dog
Min 4 – 45-Second Hollow Hold
Video courtesy of Bridgette Karl.
While Min 3 of this EMOM might look like a break minute, if treated correctly, it will put a good amount of taxing on the shoulders if you hold the Down Dog properly.
Scaling Options:
Dubs -> 70 Single Unders
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> Seated strict shoulder press
Hollow Hold -> Tuck Hold
Cool Down:
Calf Pedal in Down Dog – 30 pedals per side (slow and controlled)
Barbell Warmup – With an empty bar perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts. Then, work up to weight you plan to use in WOD for Deadlifts
WOD:
5 Rounds:
15 Deadlifts (185/135)
20 Pull Ups
400M Run
Video courtesy of Misfit Athletics.
While we do want to get through this WOD as quick as possible, but make sure your deadlift form does not go out the window just to get through a few seconds quicker.
Scaling Options:
Bar weight ->155/110 -> as needed (ELITE: 225/155)
Pull ups -> Banded Strict Pull Ups, Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk
S/S/S:
Hang Squat Clean
On a running clock…
0:00-5:00, do 3 sets @70%
5:00-10:00, do 2 sets @75%
10:00-15:00 do 2set @80%
Finish each set with 1 Push or Split Jerk
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Final time hitting our Hang Squat Clean before our Oly 1RM re-test. %s go up a little but rep count stays the same. Dial in the form on these!
WOD:
Partner Workout
15 Min AMRAP:
5 Strict Press (75/55)
10 Thrusters
15 Ab Mat Sit Ups
*Partner 1 completes one full round while Partner 2 rests. Switch after each completed round.
Video courtesy of Misfit Athletics.
Partner WOD! We’re keeping the load a bit lighted just in case we have any Thrusters in 25.2 this week.
Pic courtesy of 8-Bit Barbell. I’m sure we all made it through 25.1 just fine! 🙂
Warmup:
1:00 Row
1:00 Echo Bike
1:00 Ski Erg
10 Spider-Man Lunge w/twist
10 Bow to Bends
10 Arm Circles Forward
10 Arm Circles Backward
WOD:
3 Rounds:
5 Min Max Cals Row
3 Min Rest
4 Min Max Cals Echo Bike
2 Min Rest
3 Min Max Cals Ski Erg
1 Min Rest
Video courtesy of CrossFit Invictus.
Today is all about shutting off the world and embracing the suck. IS this WOD overly exciting? Not really. But it will push your mental toughness to stay the course and push for those max cals!
Cool Down:
Tabata Roll Out – 20 Seconds of foam rolling per body part. Take 10 second break between body parts.
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).
Your score will be the total number of repetitions performed within the 15-minute time cap.
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
The 2025 CrossFit Open kicks off live from CrossFit Mayhem on Thursday, Feb. 27! The first to take on Open Workout 25.1, presented by Rogue, in Cookeville will be three CrossFit Games competitors — Haley Adams, Austin Hatfield, and Roman Khrennikov! Hosts Rory Mckernan and Chase Ingraham will be calling all the action!
Athletes:
🏋️♂️ Haley Adams is an eight-time CrossFit Games athlete — five as an individual and three in the teenage division. She won the Girls 16-17 division in 2018, and finished fifth at the 2024 CrossFit Games. Adams has never finished outside the top ten at the CrossFit Games.
🏋️♂️ Austin Hatfield burst onto the CrossFit Games scene in 2024, winning the final two events and finishing 10th overall. Hatfield also has two top-15 finishes in the worldwide Open, taking 11th place in 2023 and 14th place in 2024.
🏋️♂️ Roman Khrennikov has qualified for the Games six times with back-to-back podium finishes in 2021 and 2022. Khrennikov has also won two Semifinals, one Regional, and a Last-Chance Qualifier. Last year, Khrennikov finished ninth at the CrossFit Games.
Tune in: 🗓️ Feb. 27, 2025 ⏰ 12 p.m. PT — Open Workout 25.1 announced + elite athlete throwdown
📺 CrossFit Games website and/or YouTube channel
Now, back to our programming for today…
Warmup:
200M jog
Walking lunge 30’
Inchworm 30’
Spider-Man Lunge 30’
Walking Kicks 30’
Crab walk 30’
Stiff-leg bear crawl 30’
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, high elbows, hang power clean, Push Press
S/S/S:
Push Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Final time hitting our Push Press before we re-test your 5X5. Looking to finish with a heavy single for today. If that happens to be a new 1RM, awesome! If not, as long as it is heavy for today and you do it successfully.
WOD:
4 Rounds:
400M Run
100’ Dual DB Front Rack Carry (50/35)
Video courtesy of Central Athlete.
Today, our goal is to get the work in without overly taxing things, as we want to be pretty fresh for whatever The CrossFit Open 25.1 has in store for us.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls
S/S/S:
Clean Pull
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Final time hitting our Clean Pulls prior to our 5X% re-test. The goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double. And finishing off with the heaviest single for the day. Goal = be a bit above your Clean 1RM
WOD:
Partner WOD
AMRAP 20:
8 Call Ski Erg
8 Devil’s Press (50/35)
8 Handstand Push-Ups
You go/ I go. Partner 1 completes a round while partner 2 rests and vice versa
Video courtesy of CrossFit HQ.
Fun little partner WOD for our mid-week grind. While one partner does a full round, the other partner is resting. Once one partner finishes a whole round, the other partner will begin their round while the first partner rests. Score is total combined rounds for the team. If you don’t have a partner, do 1:1 work/rest like yesterday’s WOD.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press (ELITE: Deficit HSPUs)
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows
Super Squat Hip Sequence see video below, courtesy of Mobility WOD
WOD:
5 Rounds:
12/9 Cal Bike
10 Pull Ups
8 Burpee Box Jumps (24″/20″)
1:1 Work/Rest Ratio
Score each round separately.
Time Cap: 32 Min
Video courtesy of OPEX Fitness.
Make sure with the Burpee Box Jumps, your hips and knees are fully open before stepping down off the box. With the 1:1 work/rest ratio, if I finish a round in 2:45, I will rest 2:45 before I start the next round. So, have a white board out so you can do the quick math while you rest to figure out how long it took you to do a round and how long until you start the next round. Goal per round – 3 min or less.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 