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)
New to CrossFit and not sure what the CrossFit Open is…
What Is the CrossFit Open?
The CrossFit Open is a three-week, worldwide competition that is for anyone and everyone, regardless of fitness level or ability. For some, the Open is a chance to test their fitness and see how much fitter they’ve become over the past year. For others, the Open is about putting themselves out there, showing up, and celebrating fitness and connecting with others in their affiliate and around the world. For a select few, the Open is the first step in qualifying for the CrossFit Games.
When Is It?
The CrossFit Open will take place from Feb. 27-March 17, 2025.
How It Works
Structurally, the Open is a series of three workouts spaced across three weeks. Individuals can do the CrossFit Open workouts from anywhere: their affiliates, at home, in a park, or even on a beach — although you might find yourself eating sand if the workouts call for burpees! The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Open Leaderboard.
For more info, click here. If you do a search for Affiliates to be under, look for “Joint Strike CrossFit”
Back to today’s programming…
Warmup:
2X:
200M jog with Med Ball
5 MB deadlifts
5 MB squats
5 MB Push Press
10 PVC pass throughs
-then-
Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch
S/S/S:
Hang Snatch
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 2 set @80%
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Hang Snatches before an Oly 1RM test. With %s going up a little, make sure your grip does not fail you in the hang.
WOD:
EMOM 14:
Odd Min – 8 Alt DB Snatch (50/35)
Even Min – 12 Wall Balls (20/14)
Video courtesy of OPEX Fitness.
The goal should be to finish each minute’s work in 40 seconds or less.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats
S/S/S:
Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting Back Squats this cycle. With the work sets back to 5, but reps dropping to 3, make sure you aim to go heavier per set than you did in the 3X5 week!
WOD:
3 Rounds For Time:
400M Run
21 Box Jumps (24”/20”)
21 Am. KB Swings (55/35)
Video courtesy of CrossFit Memphis.
Classic CrossFit grinder today! With the Kettlebell Swings being the last movement each round, don’t let fatigue make your form sloppy!
