The 2nd workout of the 2025 CrossFit Open, 25.2, has been announced, bringing a fast-paced, high-skill test that blends gymnastics, jump rope, and progressively heavier thrusters.
This workout is a classic Open-style test, demanding endurance, efficiency, and smart strategy. With thrusters and bar movements increasing in difficulty, pacing and technical execution will be the key to success.
Jump to:
25.2 Workout Breakdown
| Round | Movement 1 | Movement 2 | Movement 3 |
| 21 reps | Pull-ups | 42 Double-unders | Thrusters (95/65 lb) |
| 18 reps | Chest-to-bar pull-ups | 36 Double-unders | Thrusters (115/75 lb) |
| 15 reps | Bar muscle-ups | 30 Double-unders | Thrusters (135/85 lb) |
💥 12-minute time cap
Game-Changing Strategies From Experts
1️⃣ Identify Your “Brick Wall” & Pace Accordingly
Identify your “limiter” before the workout begins.
➡️ For many athletes, bar muscle-ups will be the sticking point.
📌 Common Mistake: Sprinting through the early rounds only to hit a brick wall and fail rep after rep at the muscle-ups.
✔ The Fix: Pace yourself early so you arrive at the hardest movement with time & energy to execute solid attempts.
💡 If there’s even a 5% chance you can land one muscle-up, slow down and strategize to get there fresh.
2️⃣ Manage the First Round—Slow is Smooth, Smooth is Fast
The first round (21 reps of pull-ups, double-unders, thrusters) will feel easy—too easy.
🔥 DO NOT get baited into a sprint.
✔ Instead, hit 75-80% effort to keep your heart rate under control.
✔ Unbroken thrusters may feel tempting but control your breathing to avoid an early redline.
💡 Slow down early so you can finish strong.
3️⃣ Plan Your Gymnastics Reps Smartly
The biggest separator in this workout is efficiency on the rig—whether it’s pull-ups, chest-to-bar, or bar muscle-ups.
✔ Break early before failure
- If you can’t do 10+ unbroken reps, start singles or smaller sets from the beginning.
- A descending rep scheme (e.g., 8-7-6 or 7-6-5) works wonders.
✔ Use grips
- Protect your hands and reduce grip fatigue when transitioning to the barbell.
- Flip grips to the back of your hand when not using them.
✔ Use the “Box Drop-In” technique
- This method generates extra momentum for kipping movements.
- Works for chest-to-bar and bar muscle-ups—don’t sleep on this!
💡 Break before you fail, use your hips for efficiency, and maximize every rep.
4️⃣ Crush the Double-Unders: Stay Calm & Breathe
💨 DO NOT count reps in your head.
- Let your judge count while you focus on breathing and relaxation.
- Talk to your judge beforehand: Do you want them counting out loud? Holding up fingers?
🔹 If needed, modify rhythm:
- Single-single-double is better than tripping and losing time.
- Keeping the rope moving matters more than looking pretty.
💡 Efficiency here saves energy for the harder movements ahead.
5️⃣ Thrusters: Control Your Breathing & Rest Smarter
Ben’s biggest warning: You can’t win the workout on thrusters, but you can lose it.
✔ Breathe at the top
- Slight pause at lockout allows for quick breaths and composure.
✔ Never rest with the bar on your shoulders
- Either lock it out overhead (stack bones, not muscles) or drop it completely.
✔ Break into 2-3 sets per round
- Unbroken sets aren’t necessary—but the final 15 reps should be all-out.
✔ Use breath-counting between sets
- Instead of wandering, take 3-5 deep breaths then get back on the bar.
- Have a coach/friend/judge count for you if needed.
💡 Pacing the thrusters smartly prevents burnout before the heavy barbell hits.
Keys to Performance: Strategy & Execution
K-Starr’s Warm-Up & Mobility Focus
Dr. Kelly Starrett (K-Starr), a movement and mobility expert, emphasized that shoulder rotation, squat depth, and efficiency will play a major role in 25.2.
🔹 Key Warm-Up Areas:
- Shoulder Rotation Primer: Helps maintain movement efficiency under fatigue.
- Chest-to-Bar Extension Drill: Improves pulling mechanics to avoid inefficient movement.
- Bottom Position Stability: A deep squat with an upright torso prevents forward collapse during thrusters.
💡 Spending a few minutes on these areas before starting will set the stage for a smoother performance.
RX Tips: Pacing & Efficiency
For athletes tackling the RX version, pacing and movement efficiency will be essential to managing fatigue while pushing for a top score.
✔ Thrusters Strategy
- Use leg drive to preserve the arms for pull-ups and bar muscle-ups.
- Consider breaking thrusters into controlled sets to avoid burnout.
✔ Gymnastics Efficiency
- Grip matters: Loosen the grip slightly to reduce fatigue.
- Pull-up variations: Cycle reps quickly with a short, aggressive kickback rather than a long arch.
- Chest-to-bar & Muscle-up kipping: Use a powerful hip drive instead of arm strength.
✔ Double-Unders
- Use them as a recovery movement if needed, or attack them aggressively for time gains.
💡 Elite athletes aiming for a top score should push to go unbroken with quick transitions.
Gymnastics Mastery with Pamela Gagnon
CrossFit gymnastics coach Pamela Gagnon shared key efficiency tips for fire-breathers and intermediate athletes:
🔹 Pull-ups & Chest-to-Bar:
- Keep the kip tight and fast to minimize time under tension.
- Use the hips more than the arms to save grip strength.
🔹 Bar Muscle-Ups:
- Avoid max-effort sets early—breaking into small, controlled sets prevents failure later.
- Maintain tension in the swing for efficiency and speed.
Scaled & Foundations Modifications
Athletes scaling the workout will focus on jumping pull-ups, single-unders, and lighter thrusters while still facing a progressively challenging structure.
Scaled Version:
- Jumping pull-ups replace regular pull-ups and muscle-ups.
- Single-unders replace double-unders.
- Thruster weights remain lighter but increase each round.
Key Tips:
✔ Use the legs aggressively on jumping pull-ups.
✔ Keep single-unders smooth and controlled for active recovery.
✔ Maintain good squat mechanics on thrusters to stay efficient.
💡 Breaking sets before failure ensures consistency throughout the workout.
Post-Workout Recovery: Cool Down & Mobility
To maximize recovery, Dr. Kelly Starrett emphasized tissue maintenance and post-workout mobility:
🔹 Lower Leg Recovery: Target calves, posterior tibialis, and Achilles with a kettlebell or lacrosse ball.
🔹 Lat & Shoulder Release: Relieve tension in the lats and thoracic spine after high-rep pulling movements.
🔹 Quad & Hip Restoration: Address tightness in the VMO (inner quad) and adductors to prevent soreness.
💡 Spending just 5-10 minutes on these areas post-workout can reduce soreness and optimize performance for future training.
Final Thoughts: Executing 25.2 for Success
Whether you’re an elite athlete pushing for a top Open ranking or just trying to survive the thrusters, 25.2 demands smart execution, grip management, and efficiency.
🏆 Key Takeaways:
✅ Strong Gymnastics? Push the barbell pace.
✅ Strong Barbell Cycling? Manage gymnastics breaks strategically.
✅ Grip Fatigue is Real. Use loose grip & tension control to avoid early burnout.
✅ Stay Composed. The 12-minute cap means smart pacing wins.
