CrossFit Open 25.1

Anabel Avila

March 4, 2025

Open 25.1 will be the first of three events that make up CrossFit Open 2025.

This first WOD will mark the start of an exciting season in which athletes from around the world will compete to demonstrate their skill and endurance.

Participation in the Open is an opportunity for CrossFit enthusiasts to test themselves against other competitors and work toward their personal fitness and self-improvement goals.

Date of announcement: February 27, 2025
Location: CrossFit Mayhem

What is the Open 25.1?

15-minute AMRAP:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35 lb 15kg / 50 lb 22.5 kg)
30-foot walking lunge (2 x 15 feet)

📌 After completing each round, add 3 reps to burpees and hang clean-to-overheads.

Scorecard 25.1

Tips Open 25.1

📌 1. Maintain a pacing strategy

Do not rush the first rounds of 3 and 6 repetitions. Save energy for minutes 2 to 15, as the volume of repetitions will steadily increase.

📌 2. Keep moving on burpees.

To conserve energy, use a strategy of step back and step forward instead of taking a complete pause before jumping the dumbbell.

Slow movement is better than no movement.

📌 3. Use the correct technique in the dumbbell hang clean to overhead.

If the weight is heavy for youuse a push jerk to take advantage of hip strength and achieve the repetition with less effort.

If the weight is lightuse a push press to move faster and more efficiently.

📌 4. Don't let go of the dumbbell if you don't have to.

Each time you let go of the dumbbell, you will find it harder to pick it up again. Change hands instead of leaving it on the ground to maintain a steady pace.

📌 5. Optimize the transition to lunges

The lunges do not change in distance and do not carry weightso try to move quickly between exercises.

Keep upper body relaxed on lunges to recover a little before returning to burpees.

📌 6. Ensures valid repetitions

When picking up the pace, don't neglect technique. Be sure to adhere to the repetition standards to avoid unnecessary "no reps".

📌 7. Focus on simplicity

You don't need extra equipment such as belts, wrist straps, or knee pads. Only a dumbbell and friends to motivate you.

📌 1. Control your rhythm from the beginning

Keep a controlled pacearound 80% of your capacity.
No reason to sprintnot even at the beginning.
The transitions and the intention in each movement matter..

📌 2. Tips for lateral burpees

Place the hands on the line or a little ahead from where you will make the lunges.
This will help you to your feet fall close to the dumbbell when you get up.
Keep elbows bent when falling to the ground, do not lock your arms.
Uses the technique of step-up to maintain a steady pace.

📌 3. Hang Clean and Press (Clean & Jerk with barbell)

Place your feet shoulder-width apart or slightly wider.
The first repetition can start from the ground.
Divide repetitions in halffor example, in the round of 12:
- 6 repetitions with one arm and then 6 with the other.
If it becomes difficult, change arms for each repetition.
Control the dumbbell when lowering it. for the transition to lunges.

📌 4. Strategy for lunges

Use knee padsbut avoid making them too tight.
Be sure to touch the floor with your knee on each repetition.
Open your hips wide with each step to avoid "no reps".
Take slightly longer steps for greater stability.
If you need to correct the position, uses a small touch of the foot in front of the foot before taking the next step.

📌 5. Should I repeat the workout?

Only repeat it if you made a big mistake such as several "no reps" on lunges.
If you decide to repeat it, do it a maximum of two times.
It is not recommended to repeat it three timesThe wear is too high.

📌 First impressions

This workout will quickly become difficultso start slower than you think necessary.
✅ Keep moving and use lunges to catch your breath.
✅ Keep the constant burpees and Cycle the dumbbell well.
✅ To preserve shoulders and avoid fatigue during burpees, alternating the hand in the hang clean-to-overhead could be a good strategy.
✅ Stay low on burpees to increase the repetition speed.

🔥 Recommended heating

🔹 2 rounds of:

✅ 20 seconds front rack opening with PVC for each arm. Video
✅ 40 seconds Rolling Straddle Stretch. Video
✅ 10+10 repetitions light dumbbell press. Video
✅ 40 seconds of hip flow. Video

Then, spend 10 minutes on a cardio machine at a light pace. You should feel active but not tired.

🎯 Specific heating

Accumulates:
✅ 20 reps of hang clean-to-overhead with each arm (try if you prefer to do several with one arm before switching or alternating them).
✅ 20 burpees on dumbbells (remember to jump without touching the dumbbell, and most people should use step-up).

Then, do 2-3 rounds at workout pace with this progression:
1️⃣ 3 burpees - 3 cleans - 30 ft lunge
2️⃣ 6 burpees - 6 cleans - 30 ft lunge
3️⃣ 9 burpees - 9 cleans - 30 ft lunge

If you feel too fatigued after this, slows down the pace in the actual workout.

⚡ Rhythm Strategy

The objective is to maintain a strong but sustainable pace for 15 minutes without tiring out too quickly.

⏳ Minutes 0-5:
✅ Find a smooth and sustainable rhythm.
✅ Burpees: Maintain controlled breathing and use step-down/step-up if necessary.
✅ DB Hang Clean-to-Overhead: Do sets without pausing while the grip is cool. Use push jerk to save energy.
✅ Walking Lunges: Walk without stopping, take long steps to reduce repetitions and regulate breathing.

⏳ Minutes 5-10:
✅ Maintain a steady pace and minimize breaks.
✅ Burpees: The number of reps will increase, so stay in control and breathe well.
✅ Hang Clean-to-Overhead: If the grip starts to fail, divide into small sets (e.g. 3+3) with short breaks. Use hook grip if you can.
✅ Walking Lunges: Don't pause between steps, keep a steady pace.

⏳ Minutes 10-15:
✅ Focus on efficiency and. keep breaks short.
✅ Burpees: In the last minutes increases the intensity and quickens the pace.
✅ DB Hang Clean-to-Overhead: If necessary, do short sets, but don't waste too much time between sets. Use your hips well.
✅ Walking Lunges: Don't stop. Take a deep breath with each step.

🔑 Strategy by movement

➡️ Lateral Burpees Over Dumbbell:

✅ Maintain a steady pace without speeding up too much.
✅ Usa step-down and step-up if you need it to save energy.
✅ Avoid looking at the dumbbell after the jump.simply land and drop into the next burpee.
✅ Keep jumps low and efficient to minimize energy expenditure.

➡️ Dumbbell Hang Clean-to-Overhead:

✅ Uses push jerk instead of push press to save shoulders and legs.
✅ Don't just lift with your arms, use your hips. to generate momentum.
✅ Keep your grip relaxed to avoid fatiguing your forearms.

➡️ Walking Lunges:

✅ Take long, steady steps to reduce the total number of repetitions.
✅ Use lunges to regulate breathing before returning to burpees.

🔥 For the more advanced:

There is nowhere to hide. If you're looking for a big score, start strong and hang in there until the end..

⚡ For the rest:

The first rounds will seem easybut the volume of repetitions rises rapidly. Start at conservative and decide if you can accelerate by half.

🛠️ Team organization

✅ Make sure you have. enough space for lunges (minimum 4.57 meters or 15 ft).

🚨 Important rules

🟥 Burpees over the dumbbell:

✅ You must. jump over the dumbbell without touching it.
✅ Some part of both feet should. over the dumbbell.
✅ It is not mandatory to take off both feet at the same time..

🟥 DB Hang Clean-to-Overhead:

✅ The first repetition can start directly from the ground..
✅ You can. change hands whenever you want after a valid repetition.

🟥 Walking Lunges:

✅ If you receive a "no rep", you must repeat the entire 15-foot section.

🔥 Final tips

✅ Plan how many steps you take in lunges and keep it constant throughout the workout.
✅ Alternating hands on the DB Clean can help conserve energy in the long run.
✅ Recovery:

After workout, do 10 minutes of light cycling to cool.
Stretches buttocks and use the foam roller to reduce muscle stiffness.
Rehydrate and replenish protein and carbohydrates.

BURPEES

Start at a gentle pace and maintain it.
Do step-up, stand up with one step.
Choose whether to lift the foot away from the dumbbell first or the foot close to the dumbbell.
If you put your feet together well, it facilitates movement.
Always do it the same way to maintain consistency.

DB HANG CLEAN AND JERK

Use a good jump or push for the jerk.
It is not necessary to go straight down from the top of the head to the bottom.
If the weight is challenging, first lowered to the shoulder.
Make a good swing in the hang clean to improve efficiency.

LUNGES

Always keep the same number of steps.
Take advantage of this movement to breathe and recover.
Don't be in a hurry, this is your time to rest before returning to the intensity.

📌 Workout Description.

15 minutes AMRAP of:
✅ 3 side burpees on the dumbbell
✅ 3 dumbbell hang clean-to-overheads
✅ 30 ft of lunges walking (2 x 15 ft)

🔸 After completing each round, add 3 repetitions to the burpees and hang clean-to-overheads.

💪 Recommended weights:

🔹 35 lb (15 kg) dumbbell (♀)
🔹 50 lb (22.5 kg) dumbbell (♂)

🎯 Main objectives.

🔹 Primary:

✅ Control the pace from the start to manage the increase in repetitions well.
✅ Manage shoulder resistance and grip fatigue as the workout progresses.

🔹 Secondary:

✅ Maintaining burpees. smooth and fast without reaching extreme exhaustion.
✅ Cycle the dumbbell efficiently to avoid unnecessary fatigue.

⚠️ Limiting factors

1️⃣ Aerobic capacity

❌ Do not rush the first round.
🔹 This is a resistance workout with burpees.
🔹 If you respect a controlled pace at the beginning, you will be able to accelerate at the end.

2️⃣ Muscle fatigue in the upper part of the body

❌ If you feel that your arms are overworked in burpeesis due to the combination with the cleans and jerks.
🔹 Use legs to generate momentum and not rely on arms alone.

🔥 Strategy according to level

🟢 Level 3 (Advanced Athletes):

✅ Start strong in burpees and let the heart rate rise.
✅ During the hang clean & jerksTry to recover the respiratory rhythm.
✅ In the lunges, focus on clean steps and deep breathing.
✅ Hold the dumbbell without releasing the entire workout. and change hands in the round of ~18 repetitions.

🟡 Level 2 (Intermediate):

✅ Burpees at a controlled pace (use step-up/down if necessary).
✅ Try to do. cleans without pause at the beginningbut divide them into sets as repetitions increase.
✅ Alternating hands on the dumbbell in the middle of the workout to avoid fatigue.
✅ Constant lunges with controlled breathing.

🟠 Level 1 (Beginners):

✅ Maintain a steady pace from the start.
✅ The dumbbell will be the biggest challengeso avoid long pauses.
✅ Control burpees to maintain energy in the cleans.
✅ Start pausing on the dumbbell from the 15-rep round onward.
✅ Firm and consistent lungeswith short breaks only if necessary.

📌 Detailed strategy by movement

➡️ Side burpees on the dumbbell:

✅ Keep a smooth and controlled paceavoiding sprinting at the start.
✅ Find a stable cadence and uses step-down if necessary to conserve energy.
✅ Breathe intentionally to avoid heart rate peaks.

➡️ Dumbbell Hang Clean-to-Overhead:

✅ Beam sets without pause for as long as possible.
✅ Use push jerk instead of push press to save the shoulders.
✅ Alternate arms if possible to reduce fatigue on one side only.

➡️ Lunges Walking (30 feet):

✅ Try to do. all without pause to reduce transitions.
✅ Keep the chest upright and avoids unnecessary steps.

⚠️ Common mistakes to avoid

❌ Starting too fastThe first few rounds feel easy, but the repetitions increase rapidly.
❌ Burpees exhaustionKeep a steady pace instead of sprinting.
❌ Shoulder fatigue from clean-to-overheadsUse your legs to reduce the impact on your shoulders.
❌ Excessive breaks between movementsTransitions must be fast to maintain the rhythm.

🔥 Recommended heating

🔹 General Warm-up

🏃‍♂️ 5 minutes of cardio (rowing or cycling).
🔸 2 rounds of:

9/7 Ski Erg
30s Samson Stretch
10 Banded Good Mornings
10 Alternating Cossack Squats
10/10 Single Leg Hip Thrust Off Bench

🔹 Specific heating

✅ 6/6 Hang Clean-to-Overhead with light weight.
✅ 4 Lateral burpees on dumbbells.
✅ 20 feet of lunges (2×10 ft).

🔸 Then, 2 rounds at workout rhythm:

3/3 Hang Clean-to-Overhead with working weight.
3 Lateral burpees on the dumbbell.
20 feet of lunges.

⚠️ Rest 3-5 minutes before starting the workout.

🎥 Video recording rules

✅ Read all the rules and movement standards before you start.
✅ Use a fully charged phone.
✅ Activate airplane mode and make sure have sufficient storage space before recording.
✅ Places a visible clock in the background of the video at all times.
✅ If possible, uses a second backup camera from another angle.
✅ Displays all equipment and weights on camera before and after workout.
✅ Upload the video to YouTube immediatelydon't wait until the last moment.
✅ Review the video before uploading to make sure it is compliant and has no quality issues or copyright restrictions.

📌 First impressions

✅ It is a workout with a very high volume of repetitions in 15 minutes.
✅ The first minutes will be quickbut do not burn yourself in the first 5 minutes.
✅ The key is to maintain a steady paceespecially in burpees.
✅ The acceleration point should be around the 10-11 minute mark.where you must finish strong.

⚠️ Common mistakes to avoid

❌ If you need to stop on burpees or dumbbell cleans, it's because you started too fast.
❌ Do not neglect breathing. Keep your chest upright during lunges to optimize oxygenation.
❌ Don't get carried away by the initial adrenaline rushThe real challenge is to stay consistent.

🏃‍♂️ Rhythm Strategy

🔸 Minutes 0-7: Keep control of your breathing and avoid early fatigue.
🔸 Minutes 7-10: Start increasing the intensity gradually.
🔸 Minute 10 onwards: Give maximum effort and push hard to the end.

🎯 Key tips

✅ Do not release the dumbbell unnecessarily.. Every time you put it down, you lose time and momentum.
✅ Keep burpees consistent to avoid fatigue peaks.
✅ Stay mentally focused and do not let yourself be overcome by fatigue.

📌 Workout Keys.

✅ 15 minutes AMRAP with a scaling of repetitions (3, 6, 9, 12, 15... etc.).
✅ Dumbbell Burpees + Hang Dumbbell Clean & Jerk + Lunges.
✅ The key to workout is in the management of pace and endurance.

🎯 General Strategy

✅ Do not alternate in the first rounds (3 and 6 repetitions)..
✅ When you get to longer rounds (9+ repetitions), alternating may be more efficient..
✅ Use the first rep of each series from the ground. (it is not mandatory to start from the hang position).
✅ Lunges are your "active rest" time..

💡 Burpees accumulate fatigue quickly, so keep a steady pace..

🔹 Detailed strategy by fiscal year

➡️ Hang Dumbbell Clean & Jerk

✅ The first rep does not have to be from the hangar.you can start it from the ground.
✅ In the early rounds, doing all reps with the same arm may be faster..
✅ In advanced rounds (15+ reps), alternating can help avoid early fatigue..
✅ Use your hips and momentum, not just your arms, to lift the dumbbell..
✅ Relaxes grip at the top to avoid forearm fatigue.

➡️ Burpees on the dumbbell

✅ Maintain the rhythm, avoid unnecessary explosions at the beginning..
✅ Usa step-up to control energy expenditure.
✅ It is not necessary to stand completely when jumping the dumbbell..
✅ Breathe in the lower part of the burpee. to maintain stability.

➡️ Walking Lunges

✅ Don't rush lunges, use them as a breather..
✅ If you get a "no rep" on a lunge, you have to repeat the entire 15-foot section..
✅ Breathe and keep the chest upright to optimize oxygenation..

⚠️ Workout critical points

⏳ Minute 0-7 → Keep a conservative, unhurried pace.
⏳ Minute 8-10 → Start to increase the intensity.
⏳ Minute 10-15 → Accelerates and pushes hard to the end.

✅ If you maintain a steady pace in burpees, you will improve your performance throughout the workout..

🔥 Recommended heating

🔹 Mobility and preparation

✅ Spider-Man Stretch for hip and ankle mobility.
✅ Banded dorsal stretch to improve the transition between clean and jerk.
✅ Kickstand Deadlifts with light dumbbells to activate gluteus and posterior chain.

🔸 2 rounds of:

8-10 reps of Spider-Man Stretch.
8-10 reps of banded dorsal stretch.
8-10 reps of kickstand deadlifts.

🛠️ Tips for category Scaled and Foundations

✅ Same workout structure but with lighter dumbbells (20 lb - 35 lb).
✅ In Scaled you can use both hands to lower the dumbbell. if weight is a challenge.
✅ In Foundations there are no burpees on the dumbbell, only normal burpees..

💡 Find a rhythm in which you can move without prolonged pauses.

🚨 Final Tips

✅ Start at a conservative paceaccelerates in the last minutes.
✅ Do not rest unnecessarily between transitions.
✅ Do not let go of the dumbbell if it is not necessary..
✅ Breathes during lunges to regulate heart rate.
✅ Don't force bad reps, a "no rep" in lunges costs valuable time..

Best results 25.1

Official Leaderboard

Mirjam Von Rohr 359 🏅
Alazne Egiazabal 345 🥈
Caroline Dardini 343 🥉
Fee Saghafi 343
Kristin Holte 340
Manon Angonese 335
Lucy Campbell 329
Danielle Brandon 324
Bethany Flores 324
Haley Adams 261

Colten Mertens 361 🏅
Colin Bosshard 358 🥈
Dallin Pepper 348 🥉
Jeffrey Adler 341
Uldis Upenieks 336
Austin Hatfield 334
Jayson Hopper 332
Justin Medeiros 326
Rich Froning 309
Roman Khrennikov 305

CrossFit Open 25.1 Scaled

The "scaled" version is the same but reducing the weight of the dumbbell.

15-minute AMRAP:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (20 lb 10kg / 35 lb 15 kg)
30-foot walking lunge (2 x 15 feet)

Where to watch the 25.1 announcement

Austin Hatfield wins the head-to-head with a score of 334 rerolls followed by Rich Froning 309 and Khrennikov 305. Haley Adams made 261.

Haley Adams

Haley Adams is a CrossFit athlete who has competed eight times in the Gamess, five as an individual and three in the youth division. She won the Girls 16-17 division in 2018 and finished fifth in the CrossFit Games 2024. Adams has never finished outside the top ten in the CrossFit Gamess.

Austin Hatfield

Austin Hatfield burst onto the CrossFit Games scene in 2024, winning the last two events and finishing 10th overall. Hatfield has also had two top-15 finishes at the World Open, placing 11th in 2023 and 14th in 2024.

Roman Khrennikov

Roman Khrennikov has qualified for the Games six times with two consecutive podium finishes in 2021 and 2022. Khrennikov has also won two Semifinals, a Regional and a Last Chance Qualifier. Last year, Khrennikov finished ninth in the CrossFit Games.