CrossFit Open 25.3

Anabel Avila

April 5, 2025

Open 25.3 will be the third and final of the three events that make up CrossFit Open 2025.

Date of announcement: March 13, 2025
Location: CrossFit Spur in Glenmont, New York

What is Open 25.3?

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (155lb / 70 kg | 225lb / 102kg)
5 wall walks
25 cleans (85lb / 38kg | 135lb / 61kg)
5 wall walks
25 snatches (65lb / 29 kg | 95lb / 43kg)
5 wall walks
50-calorie row

⏳ Time cap: 20 minutes

Suggested weights:
Women: 155, 85, 65 lb (70, 38, 29 kg)
Men: 225, 135, 95 lb (102, 61, 43 kg)

Scorecard 25.3

Best results 25.3

1.- Dallin Pepper – 9:21
2.- Milad Soltani - 9:34
3.- Colten Mertens - 9:37
4.- James Sprague – 9:43
5.- Jayson Hopper – 9:44
6.- Cale Layman - 9:52
7.- Morteza Sedaghat - 9:57
8.- Jeffrey Adler – 10:05
9.- Uldis Upenieks - 10:13
10.- Jay Crouch - 10:14

1.- Olivia Kerstetter - 10:18
2.- Andrea Solberg - 10:32
3.- Vår Thurmann-Moe - 10:43
4.- Lucy Campbell - 10:54
Amanda Jobs - 10:59
5.- Grace Walton - 10:59
7.- Feeroozeh Saghafi - 11:00
7.- Jennifer Muir - 11:00
9.- Aimee Cringle - 11:10
10.- Hannah Hardy - 11:12

Open 25.3 Scaled

♀ Scaled wall walks : 85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

Tips 25.3

🔹 Tips for CrossFit Open 25.3 🔹

We have reached the third and final week of Open! This WOD is a chipper well programmed and fun, but it is also length. Manage your reps and endurance well in barbell and barbell movements. wall walks will be key if your goal is to finish it.

💡 Strategy and recommendations:

✅ Wall Walks:
There are a total of 25 repetitions in the entire WOD, but they are divided into blocks of 5 repetitions. This makes them more manageable, if you manage to control the rhythm and avoid going out too fast.
➡️ Find a sustainable rhythm to avoid expensive "no reps" in the final part of the workout.
➡️ If necessary, rest 10-15 seconds between repetitions to make sure you execute them correctly.

✅ Movements with bar:
The loads are light to moderateThis makes the workout accessible, but do not underestimate the accumulated fatigue.
➡️ In the deadliftsdivide them into 2 or 3 sets to maintain control.
➡️ In the cleans and snatchesfatigue will accumulate, so manage your breaks well.
➡️ Don't try to be a hero at the bar. It's better to do small, steady sets so you don't exhaust yourself before the end.

✅ 50-calorie oars:
Strategy is key here. Start with a pace you can sustain for 15 minutes.
➡️ It may seem too conservativebut you will avoid "bursting" before your time.
➡️ The last oar is a mental test. After the last 5 wall walks, there are only 50 calories between you and the end of the WOD. How long can you hold out?

🎯 Conclusion:
When you finish the Open, take a moment to analyze your performance.
📌 What part of the workout did you find most difficult?
📌 Was it the weights, the weather, or a move you haven't mastered yet?
The answer will tell you what you should focus on in the coming months.

Clean
Singles. The speed of the repetitions will depend on your level. Whatever it is, try to do them all the same.

Snatch
It is a difficult weight to go singles. It's a good time to bring out your barbell cycling. Breathe, relax your body and psych yourself up for an epic WOD finish.

Wall Walk
Don't be in a hurry to do your reps, use them to breathe and try to do few steps to get to the line (4 would be ideal).

Row
If you have followed us in previous videos, remember what the proper breathing technique is. Pick a pace as if it were an EMOM. What is the highest calorie/min pace you could sustain in the middle of a WOD?

The 25.3 is a well-designed chipper with many pulling movements and a strong emphasis on lumbar region. To be successful, the key is to managing fatigue well and maintain efficiency in every movement.

💡 Key strategies for each movement:

✅ Wall Walks

Do not try to accelerate too much at the beginning; you can lose more time if you fatigue too soon.
A common mistake is to go too fast and end up with "no reps" at the end of the WOD.
If you get tired, take 2-3 deep breaths in between repetitions and continues to make steady progress.

✅ 50-Calorie Row

Don't go out too fast. If you lose 3-4 seconds here but you save energy for the other movementsyou will come out ahead.
One strategy is to row to the rhythm of a 5K if you plan to complete the WOD in the 20 min time cap.or to the rhythm of a 3K if you plan to finish in about 12 minutes.
Announced as the last 50-calorie paddle, give everything you have leftbecause that is where the workout is defined.

✅ Deadlifts (Dead weight)

Try breaking 25 reps in large sets if you can.
If you plan to do less than 15 minutesone strategy could be 10-8-7.
Avoid sets of 2 or 3The first pull from the ground is always the most difficult.
Take advantage of the slight elasticity of the bar. (within the regulations) to make each repetition more efficient.

✅ Cleans and Snatches

The cleansers:
- If you are an advanced athlete and plan to finish in less than 11 minutes, you can try touch-and-go.
- For most, it will be best to quick singles to avoid wasting energy.
Snatches:
- Here you can save a lot of time.
- Possible strategies: 10-8-7 or 6-5-4 and then series of 3 or 2.
- Breathe well and keep the bar close to the body for greater efficiency..

✅ Technique and efficiency with the bar

Use hook grip to reduce forearm fatigue.
Hold the bar as close to the body as possible to optimize power.
Avoid excessive tension: fluidity and control are key to efficient barbell cycling.

🎯 Strategy endpoints

If you plan to repeat the WODis a good option because does not leave extreme fatigue. You could do it on Friday and repeat it on Monday.
Announced as the last 50-calorie paddleimagine that it is the final sprint of a raceGive it all!
If you reach the snatches and the time cap is approachingit is time to accelerate.
At the end of Open, analyze your performance and discover what you need to improve in the coming months.

🔥 Mentality and closure

Wall walks and final rowing: That's where your time is defined.
Find your ideal rhythmNo matter if you are RX or scaled, the key is manage your energy.
Take advantage of the communityCelebrate achievements and keep improving.

💪 Good luck on the 25.3 and see you on the leaderboard! 🚀🔥

Where to watch the 25.3 announcement

It will be available on Youtube.

Jayson Hopper 9:44

Jayson Hopper had his best finish in the CrossFit Games 2024He finished fourth and just missed the podium. Now Hopper, who also finished in fourth place in the semifinal from North America East, is ready for a fresh start and a shot at claiming the title of the next CrossFit Games champion.

James Sprague 9:43

CrossFit Games 2024 champion James Sprague is ready to begin his title defense! Sprague, fresh off his victory in WodapaloozaHe heads into the season with confidence, ready to prove that 2024 was not just a fluke. Will there be anyone who can dethrone Sprague in 2025?

🥇Dallin Pepper 9:26

Dallin Pepper was also on the podium in 2024, placing second overall, just 21 points behind Sprague. The former CrossFit Games Teen champion also took second place in the North American East Semifinal last year. In 2025, Pepper doesn't want to be second to anyone.

JUST ANNOUNCED: Joining three of the top men in the sport, Tyson Bagent, Chicago Bears quarterback and CrossFit amateur athlete, will announce the Open Workout 25.3. Immediately following the announcement, Bagent will step onto the competition floor alongside the elite in the final showdown of the CrossFit Open 2025.