CrossFit's Workout Of The Day

Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk

Add weight each set.

Compare to similar 251124.

Post loads to comments.

Stimulus and Strategy:
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.

Intermediate option:
Same as Rx'd.

Beginner option:
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk

Add weight each set.

Resources:
The Push Press
The Push Jerk
The Split Jerk
The Strict (or Shoulder) Press

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Open Workout 26.3

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters

♀ 65/75/85 lb
♂ 95/115/135 lb

Time cap: 16 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster

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Rest Day

The CrossFit Open Ends this Week ...Then What?

The CrossFit Open isn't just a competition — it's a road map. The results you just posted are packed with clues about exactly where to focus your training for the biggest gains in the year ahead. Here's how to turn your Open experience into a plan that actually moves the needle.

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Open Workout 26.2

For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap: 15 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Dumbbell Overhead Walking Lunge
The Dumbbell Power Snatch
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Kipping Muscle-Up
CrossFit Open Workout 26.2
CrossFit Open Workout 26.2 Tips

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Rest Day

You Bombed 26.1. Good. Here's Why.

You crashed and burned on the first Open workout. Now what? Before you pack up your grips and walk away, consider this: that disaster might be exactly what you needed. Here's how to reframe your worst performance into the fuel that powers your best one.

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Open Workout 26.1

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
CrossFit Open Workout 26.1

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

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Rest Day

You Gotta Keep Score: Why You'll Regret Not Recording Your Open Results

We all want to improve our fitness, but without tracking our results, we're flying blind. The CrossFit Open gives you measurable, objective data on exactly where you stand and how you're progressing year over year, but only if you post your scores. Five years from now, you'll wish you had that record of your fitness journey.

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Rest Day

The One-and-Done Approach to CrossFit Open Workouts

When the Open workout drops, most athletes plan to redo it multiple times to improve their score. But that strategy might be sabotaging your training week and missing the point of the competition entirely. Here's why you should approach every Open workout with a "one-and-done" mindset and treat it like the championship it is.

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For time:
2 bar muscle-ups
60 double-unders
4 bar muscle-ups
50 double-unders
6 bar muscle-ups
40 double-unders
8 bar muscle-ups
30 double-unders
10 bar muscle-ups
20 double-unders

Post time to the comments.

Stimulus and Strategy:
Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.

Intermediate option:
For time:
2 bar muscle-ups (or leg-assisted bar muscle-ups)
50 double-unders
3 bar muscle-ups (or leg-assisted bar muscle-ups)
40 double-unders
4 bar muscle-ups (or leg-assisted bar muscle-ups)
30 double-unders
5 bar muscle-ups (or leg-assisted bar muscle-ups)
20 double-unders
6 bar muscle-ups (or leg-assisted bar muscle-ups)
10 double-unders

Beginner option:
For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders

Resources:
The Kipping Bar Muscle-Up
The Double-Under
Foot-Assisted Bar Muscle-Up Tips
The Strict Pull-Up
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Single-Under

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Rest Day

9 Reasons to Sign Up for the CrossFit Open

Every year as the Open approaches, athletes hesitate; three judged workouts, your fitness level on public display, and plenty of reasons to feel nervous. But the benefits of competing far outweigh the butterflies. Here are nine compelling reasons to take the leap and sign up.

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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

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Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 240301.

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a previous Open workout. Be sure to look at your score from 2024 to help you navigate this effort. In the original workout, there was a 15-minute time cap; however, for today, if you need to push past that mark to finish, do it. Try to hang on to unbroken sets of the snatches for as long as possible. On the burpees, just keep moving — even moving slowly is better than not moving at all. The loading for the dumbbell should allow you to complete your set of 21 in 2 sets or fewer.

Intermediate option:
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
12 dumbbell snatches, arm 1
12 lateral burpees over the dumbbell
12 dumbbell snatches, arm 2
12 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
6 dumbbell snatches, arm 1
6 lateral burpees over the dumbbell
6 dumbbell snatches, arm 2
6 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Snatch
The Lateral Burpee Over the Dumbbell

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Rest Day

The CrossFit Open: On Preferring Not To Prefer

Your favorite movements won't save you in the Open. CrossFit promised to prepare you for the unknown and unknowable, but if you've been quietly avoiding what you don't like, your preferences are about to become your greatest weakness. Here’s how to prefer not to prefer.

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Rest Day

Coaching the Mental Side of CrossFit

The greatest adaptation to CrossFit happens between the ears. In this article, CrossFit pioneer Greg Amundson reveals how elite athletes use positive self-talk and strategic goal-setting to unlock their full potential, and how coaches can harness these mental skills to transform their athletes' performance in the gym and beyond. With the Open just days away, this is a great reminder to get your self-talk in order.

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Rest Day

Your CrossFit Open Game Plan: Four Movements and the Mindset To Master Them

The 2026 CrossFit Open, presented by Air National Guard, is coming, along with the nervous excitement, uncertainty, and that critical voice in your head when you can't do a programmed movement or see better scores on the leaderboard. Here's how to overcome common movement faults, develop smarter strategies, and give yourself the tools for a better Open experience this year and for many years to come.

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Rest Day

Mastering CrossFit Gymnastics: How to Build Strength, Stability, and Confidence

The first workout of the 2026 CrossFit Open, presented by Air National Guard, is just about five weeks away. And while there’s no such thing as cramming for the Open, you can brush up on some skills to feel more prepared. In this article, we share an action plan for leveling up your gymnastics skills.

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Rest Day

73-Year-Old Does the CrossFit Games Open

At 73, Nancy Hoshaw had survived a heart attack and breast cancer — and then she took on the CrossFit Open. While elite athletes compete to be named Fittest on Earth, athletes like Hoshaw compete with time and age itself, determined to stay independent and inspire others to refuse the slow slide into decline. Her journey from reluctant participant to global inspiration proves it's never too late to open new doors.

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7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

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Rest Day

The Best CrossFit Open Prep Program Ever

Forget cramming. The best Open prep is the training you've been doing all year. Top coaches like Nick Saban and Josh Everett teach the same lesson: trust your process, not a last-minute program. Use the Open to reveal where your year-round training is working and where it needs adjustment.

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Open Workout 20.2

Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Compare to 220102.

Post time to comments.

Stimulus and Strategy:
Today, you'll take on Open Workout 20.2. If you have completed this workout before, check your previous score. This workout consists of short and quick rounds. This means it's easy to come out at a fast pace and burn out too soon. Move at a consistent pace that allows for 1-2 minutes per round in the first half of the workout. Choose dumbbells that allow you to consistently perform 4 quality reps at a time. Scale double-unders to timed attempts or single-unders if needed to finish in less than 30 seconds. If you have done this workout before, tackle the toes-to-bars however you need to in order to improve your score. For all others, shoot to perform the 6 reps done in 1-2 smooth sets every round.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 knees-to-armpits
30 seconds of double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Thruster
The Kipping Toes-to-Bar
The Double-Under
The Kipping Hanging Knee Raise
The Single-Under

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Rest Day

An Invitation to the 2026 Worldwide CrossFit Open

The CrossFit Open is more than a test of fitness — it’s a challenge that builds mental toughness, resilience, and confidence. While it provides valuable insights into our progress, it also forces us to perform under pressure, face our fears, and push beyond our comfort zone. Whether it’s conquering a tough movement, racing the clock, or battling self-doubt, the Open is our chance to choose growth over fear and walk away stronger, fitter, and prouder. This year, embrace the challenge — do the hard thing and make it count.

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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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On a 20-minute clock, for load:
Build to a 1-rep-max snatch

Compare to 250929.

Post your best lift to comments.

Starting today and continuing through January, the CrossFit Affiliate Programming (CAP) team will be programming for CrossFit.com to create a shared experience for the community. This month we will prioritize improving technique and efficiency for movements often seen in the CrossFit Open!

The CAP team creates data-driven programming, class plans, daily coaching development tools, and logistical support for CrossFit affiliates. Visit crossfit.com/programming for more about CAP’s offerings, including daily workouts, comprehensive class plans, scaling options, warm-ups, timelines, bonus competitors programming, movement demos, and educational resources.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Compare your heaviest lift today to your last lift, and keep track of your result so you can compare it to future retests. Aim to complete 6 to 10 heavy lifts within the 20-minute timeframe. This will allow for the right amount of rest between lifts. Increase loading across each lift, if possible. If you miss a lift, reduce the load and make the needed corrections before building back up.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch

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Rest Day

From Couch to 4,000 Workouts: How CrossFit Saved My Parents' Lives at 55

Seventeen years ago, Jocelyn Rylee, Level 4 CrossFit coach, Seminar Staff trainer, and owner of CrossFit Brio, convinced her two morbidly obese 55-year-old parents to do CrossFit. They couldn't do a lunge without assistance or run 800 meters. Today, they are 73, have both survived cancer, and have completed over 2,000 CrossFit workouts each. Jocelyn’s mom has lived 15 years longer than her own mother did, and her dad's cardiologists called his cardiovascular system "the cleanest they'd ever seen" after emergency open-heart surgery. This is proof that it's never too late to completely transform your life — but you have to be willing to start.

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Jerry

For time:
1-mile run
2,000-meter row
1-mile run

Compare to 231108.

Post time to comments.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.

Stimulus and Strategy:
Today, we’re doing a CrossFit Hero workout. This effort challenges your cardio-respiratory endurance and stamina. The first run is a “trap” — don’t go out too hot. Push yourself on the rower, but only as much as you can finish, then immediately start running your second mile. Finishing 10 seconds faster on the rower isn’t worth it if it causes you to walk the first hundred meters of your run. The second run is all about emptying the tank.

Scaling:
Reduce the distances of both runs and the row.

In case of an injury or limitation, for the run, perform 3,500/5,000 meters on an Echo bike.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Coaching cues:
To keep the rowing stroke smooth and the chain straight, imagine you are rowing with the handle on a table. As you pull, the handle is going to go back with the palms on top of the table, and in the return, the knuckles will be underneath the table.

Resources:
Running | Falling Forward
Running | Line Drills
Rowing Technique Tips
CrossFit Hero and Tribute Workouts

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CrossFit Community Cup Workout 2 - Pro

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Post reps completed to comments, and submit your score as part of the 2025 Community Cup, presented by YETI.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
To effectively link together multiple toes-to-bar reps, focus on actively pulling your feet back and down as you lower your legs, and move your chest and shoulders forward into the arch position.

Resources:
The Kipping Toes-to-Bar
The Overhead Squat
Rowing Technique Tips
The Kipping Bar Muscle-Up

CrossFit Community Cup Workout 1 - Pro

Complete as many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups

♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box

Post reps completed to comments, and submit your score as part of the 2025 CrossFit Community Cup.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
On the strict handstand push-ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.

Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up

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Rest Day

Featured Article

Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round

The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.

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Rest Day

Featured Article

The CrossFit Approach to Building Healthy Habits

Achieving health and fitness goals isn’t about willpower alone — it’s about creating a smart action plan, reshaping your mindset, and focusing on small, manageable steps. By automating decisions, addressing triggers, and designing environments that support healthy habits, you can reduce reliance on willpower and build momentum. Viewing willpower as a skill to practice and linking small, achievable goals to larger ambitions creates a cycle of success. Whether you’re reigniting an important goal you set months ago or preparing for the 2025 CrossFit Open, these strategies will help you stay on track and achieve lasting progress.

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For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs

♀ 125 lb
♂ 185 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of rope climbs and a descending ladder of bench presses. Expect this to be more of a moderate-duration effort and a bit of a “pump” session. Since both movements can be more upper-body dominant, focus on your foot hook while climbing the rope and avoid pushing to failure on either movement. This will help take some demand off the upper body and reduce fatigue. If you completed the Open workout yesterday and feel fatigued, reduce the intensity today by slowing down or choosing less-demanding scaling options.

Scaling:
Reduce the loading of the bench presses. If you are able to perform a rope climb, but the later sets contain too many reps, consider reducing the reps to 1/2/2/2/2/2.

To reduce the complexity of the bench presses, consider performing dumbbell bench presses or floor presses. For the rope climbs, reduce the height of the climb, perform pull-to-stands, or consider pull-ups or ring rows.

In case of an injury or limitation, consider performing single-arm dumbbell bench presses or floor presses. If necessary, perform push-ups to eliminate the loading. For the rope climbs, consider pull-to-stands, ring rows, or dumbbell bent-over rows.

Intermediate option:
For time:
18 bench presses
2 rope climbs to 12 feet
15 bench presses
2 rope climbs
12 bench presses
2 rope climbs
9 bench presses
2 rope climbs
6 bench presses
2 rope climbs
3 bench presses
2 rope climbs

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15 bench presses
2 pull-to-stands
12 bench presses
2 pull-to-stands
9 bench presses
2 pull-to-stands
6 bench presses
2 pull-to-stands
3 bench presses
2 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
To press from a stronger position on the bench press, focus on keeping your elbows closer to your body, both on the way down and up. This position will help you recruit more muscles to help you push through today’s reps.

Resources:
The Bench Press
The Rope Climb (Wrapping)
The Rope Climb (Basket)

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Open Workout 25.3

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 25.3 Standards
The Wall Walk
Rowing
The Deadlift
The Power Clean
The Power Snatch

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