The final workout of the 2024 CrossFit Open, Workout 25.3, brings a mix of wall walks, rowing, and barbell movements in a challenging chipper-style format. This test of endurance, strength, and strategy requires athletes to manage fatigue and cycle through movements efficiently.
With a 20-minute time cap, pacing is key. CrossFit legend Rich Froning noted the importance of controlling the row early on, rather than sprinting out of the gate. “Everybody went out a little hot on that first row,” he said. “You lose a few seconds there, but you can make up time on fresh wall walks or barbell cycling.”
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Workout 25.3 Breakdown
Athletes will move through:
- 5 wall walks
- 50-calorie row
- 5 wall walks
- 25 deadlifts
- 5 wall walks
- 25 cleans
- 5 wall walks
- 25 snatches
- 5 wall walks
- 50-calorie row
This workout demands grip endurance, posterior chain strength, and upper-body stability. With repeated sets of wall walks and barbell lifts, managing fatigue will be a major factor in achieving a competitive time.
Key Strategies for Success
Rowing: Find a Sustainable Pace
The first row sets the tone for the workout, but it shouldn’t leave an athlete too fatigued for what follows. Froning pointed out that top athletes maintained a 1:39/500m split, but most competitors should aim for a pace similar to their 5K row speed. “If you go out too fast, you’re sacrificing efficiency on movements where time can really be gained or lost.”
The second row is where athletes can push harder. After the final wall walks, empty the tank and go all out to shave off valuable seconds.
Wall Walks: Maintain a Steady Rhythm
Wall walks may not be the hardest movement in the workout, but poor pacing can lead to major fatigue. Key efficiency tips include:
- Controlled breathing: Take 2-3 deep breaths between reps to stay consistent.
- Minimize rest: Spending too much time at the bottom of a rep wastes energy.
- Keep the body long: Shortening the torso by arching or flexing the shoulders can make it harder to reach the required line.
“If you set a pace from the beginning and hold it, you won’t bleed time later,” Froning advised.
Deadlifts: Start With a Big Set
The first pull off the ground is always the hardest, making larger opening sets more effective than small, frequent breaks. “Fives are infinitely harder to sustain than hitting one big chunk early,” Froning said. Athletes should aim for 15-10 or 10-8-7, rather than evenly breaking the reps.
Maintaining lat engagement and keeping the bar path straight will help reduce unnecessary strain on the lower back.
Cleans: Singles vs. Touch-and-Go
For most, singles will be the smartest strategy on power cleans. Even elite competitors like Dallin Pepper avoided touch-and-go reps, focusing on fast, controlled singles to stay fresh. Athletes with high grip endurance can attempt small touch-and-go sets, but bouncing the bar strategically on the return will help conserve energy.
Snatches: Where to Push the Pace
Unlike cleans, the snatch is a movement where touch-and-go reps can shave time off the clock. Froning recommended a descending rep scheme such as 10-8-7 or 6-5-4, then transitioning to quick singles if necessary.
This is the last barbell movement before the final row, so athletes should push intensity without losing efficiency. “This is where you can make up ground,” Froning emphasized.
Scaling and Foundations Options
For scaled athletes, wall walks are modified with a 55-inch target rather than the RX distance. The barbell weights decrease, but the structure remains the same.
For foundations athletes, wall walks are replaced by bear crawls, and the barbell movements can be done with a dumbbell. Reps remain the same, but the focus is on movement quality over heavy loading.
Athletes should tailor their strategy based on personal strengths. Those with strong barbell cycling ability may be able to push touch-and-go reps, while those with better gymnastics endurance might gain an advantage by keeping wall walks smooth and fast.
Expert Movement Tips for 25.3
Barbell Efficiency: Hook Grip and Bar Path
Maintaining a loose grip and using the hook grip reduces grip fatigue, which is critical for cycling reps efficiently.
“When you’re tired, your arms are going to be smoked,” said Sage Burgener, a weightlifting expert. “The goal is to keep the bar close to the body. Any extra distance adds unnecessary work.”
Wall Walk Mechanics: Reduce Shoulder Fatigue
Avoid arching excessively or letting the lower back sag. Efficient athletes focus on:
- Pushing through the shoulders to maintain stability.
- Keeping the core tight to avoid energy leaks.
- Using minimal rest between reps to maintain a steady rhythm.
Warm-Up and Cool-Down: Prepare and Recover
Warm-Up
Prepping for hip and shoulder activation will prevent early fatigue.
- Hip Halo work to activate glutes.
- Glute bridges to engage the posterior chain.
- Downward dog-to-toe taps for mobility and thoracic rotation.
- Band-resisted good mornings to prime the hamstrings and lower back.
Cool-Down
Post-workout, flushing the system and reducing soreness is key.
- Light rowing or biking for 2-3 minutes helps restore heart rate.
- Lacrosse ball work on the triceps and hamstrings reduces tightness.
- Banded Samson stretches counteract hip flexor compression from rowing and lifting.
Final Thoughts: Attack 25.3 With a Plan
CrossFit Open 25.3 is a highly repeatable workout, making pacing and execution critical. Those looking to improve their score on a second attempt should review transitions, barbell cycling efficiency, and wall walk pacing.
“There’s a lot of time to be lost on wall walks and the row,” Froning said. “Go in with a plan, and don’t burn out too early.”
Whether athletes are aiming for an RX finish, a scaled approach, or just completing their first Open, 25.3 provides a well-rounded test of strength, endurance, and efficiency.
