The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 5 | Wall Walk | – | – |
| 50 cal | Row | – | – |
| 5 | Wall Walk | – | – |
| 25 | Deadlift | 102.5 kg | 70 kg |
| 5 | Wall Walk | – | – |
| 25 | Clean | 60 kg | 37.5 kg |
| 5 | Wall Walk | – | – |
| 25 | Snatch | 42.5 kg | 30 kg |
| 5 | Wall Walk | – | – |
| 50 cal | Row | – | – |
Women: 5 Wall Walks, 50 cal Row, 5 WW, 25 Deadlifts 70 kg, 5 WW, 25 Cleans 37.5 kg, 5 WW, 25 Snatches 30 kg, 5 WW, 50 cal Row (Cap 20 min)
How Open 25.3 works
Open 25.3 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 25.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 25.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 14:00 | up to 15:25 |
| Advanced | up to 17:00 | up to 18:40 |
| Intermediate | up to 20:00 | up to 22:00 |
| Beginner | up to 20:00 | up to 22:00 |
| Novice | over 20:00 | over 22:00 |
Tips for Open 25.3
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 25.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Wall Walk: Only halfway up the wall; Pike hold on a box
- Row: Shorter distance; Lower stroke rate
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Clean: Power Clean plus Front Squat; Hang Squat Clean
- KB Snatch: Single-arm swing; Kettlebell High Pull