CrossFit Open 25.2

General Strategy

• The workout is a repetition of the Open 22.3: pull-ups, thrusters, double unders, chest-to-bar, bar muscle-ups and a heavier bar at the end.
• It is a workout very aerobicso cardiovascular preparation is key. Do a good warm-up with rowing, bike or ski to activate the cardiovascular system.
• Don't just focus on completing repetitions; manage your energy well so you don't exhaust yourself before the end.

Pull-Ups, Chest-to-Bar and Bar Muscle-Ups

• Pull-UpsIf you are not strong in gymnastics, divide them from the beginning in small and constant sets. A controlled pace is better than failure.
• Chest-to-BarIf you get tired with previous thrusters and double unders, split them even more. Use a more efficient kip to reduce arm fatigue.
• Muscle-Ups BarIf this is your first time trying it, don't rush it. Use a mental sequence: jump, arc, knees up, thrust not to lose the technique.

Thrusters

• Although the volume does not seem high, the weight goes up with each bar, making them more demanding.
• Keep the bar in a good front rack to avoid arm and shoulder fatigue.
• Key BreathingInhale at the top, exhale on the way up. This helps you to keep the rhythm without losing control of your pulse.
• It is not necessary to do all thrusters without a break. If you need to split, do it strategically so as not to reach failure.

Double Unders

• If you master them, use them to breathe and control the rhythm.
• If they cost you, make a pair of single unders before starting to find the rhythm.
• Posture is key: keep your hands in your field of vision and avoid tensing your shoulders.

Workout Planning

• There are two types of athletes here: those strong in gymnastics and those strong in lifting.
  • If you are good at gymnasticsThe pull-ups and chest-to-barbut be more conservative in thrusters.
  • If you are strong in thrustersTake advantage of this and divide more in the bar movements.
• Do not reach failure in any movement. If you need to divide, use sets like:
  • 21s → 8-7-6
  • 18s → 7-6-5
  • 15s → 6-5-4
• If you aim for a time of less than 6 minutes, you will have to accelerate to the maximum and do large sets or no breaks.

Mobility and Recovery Tips

• Before the workout:
  • Shoulder and wrist mobility (crossover symmetry, hip halo).
  • Works on the mobility of the front rack if you feel it has been limited by other training.
• After workout:
  • Active recovery: usa bike, row o ski for 5-10 minutes to lower the pulse.
  • Myofascial releasemassages the lats, quadriceps and forearms with a bar or foam roller.
  • Hydration and nutritionFocus on consuming carbohydrates and protein for recovery.

Mentality and Adaptations

• If you can't do RXdon't worry. There are options scaled with:
  • Pull-ups with jumping
  • Single unders instead of double unders
  • Reduced thruster weights
• The important thing is to focus on what you can improve and give your best effort without comparing yourself to others.