The 2024 CrossFit Open is officially underway, and Workout 25.1 has been revealed. Athletes around the world are gearing up for the 15-minute AMRAP that combines burpees over a dumbbell, hang dumbbell clean and jerks, and lunges in an ascending ladder format—a test of endurance, strength, and pacing.
Four-time Fittest Man on Earth, Rich Froning, took on the workout immediately after the announcement. He shared his strategies, movement efficiency tips, and key pacing advice to help athletes of all levels maximize their performance.
“The workout doesn’t really start until about 10 minutes in,” Froning said. “That’s when things start to add up, and you have to be smart about how you pace yourself.”
Here’s a comprehensive breakdown of 25.1, including expert advice on how to approach each movement, avoid common mistakes, and scale the workout effectively.
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CrossFit Open 25.1 Workout Breakdown
Workout Format: 15-Minute AMRAP
Complete as many rounds as possible (AMRAP) in 15 minutes of:
- Ascending Ladder (3-6-9-12-15… reps) of:
- Burpees Over Dumbbell
- Hang Dumbbell Clean & Jerks (50/35 lb)
- 30-ft Dumbbell Front Rack Walking Lunge after each round
Key Standards:
✅ Burpee Over Dumbbell: Chest touches the floor, jump or step over the dumbbell.
✅ Hang Dumbbell Clean & Jerk: First rep can start from the floor; must lock out overhead.
✅ Lunges: Dumbbell in front rack position, hips fully extended, both feet over the line.
Froning emphasized the importance of efficiency in transitions and controlling intensity early on to avoid burnout.
Strategy & Pacing Tips from Rich Froning
1. Control the Burpee Pace
Burpees are the foundation of this workout, but they can also be the biggest energy drain. Froning advised athletes to avoid sprinting through the early reps.
“Burpees add up fast. If you go too hard at the start, you’ll be in trouble later on,” he said. Instead, he recommended staying smooth and methodical—stepping up on some reps if needed, and keeping the movement fluid.
Key Tip: Avoid stopping. Even if burpees feel slow, continuous movement is better than taking breaks.
2. Smart Dumbbell Clean & Jerk Strategy
Froning identified the dumbbell clean & jerk as an area where athletes can save time by managing grip and transitions.
“In the early rounds, it’s faster to stick with one arm rather than alternating each rep,” he explained. “But once you hit the bigger sets, alternating every rep can help avoid fatigue.”
- Rounds of 3-6 reps: Stick with one arm.
- Rounds of 9+ reps: Start alternating to preserve grip and shoulder endurance.
- First rep can come from the ground—use this to get momentum into the clean.
3. Use the Lunges as a Reset
While the lunges don’t take up much time, they offer a momentary break from the high-intensity burpees and clean & jerks.
“The lunges felt like a reset,” Froning said. “They gave me a chance to get my breath under control before diving back in.”
He suggested:
✅ Keep the pace steady—don’t rush, but don’t linger.
✅ Breathe deeply—use this as a chance to regulate heart rate.
✅ Avoid no-reps—focus on full hip extension and controlled steps.
Movement Efficiency Tips
Dumbbell Hang Clean & Jerk
- Relax the grip at the top of the lift to reduce fatigue.
- Let the dumbbell drop naturally before cycling into the next rep.
- If alternating, have the opposite hand ready to catch the dumbbell quickly.
Burpees Over Dumbbell
- Step-up method can help conserve energy.
- Stay low when jumping over the dumbbell to avoid unnecessary effort.
- Breathe at the bottom to maintain a steady rhythm.
Lunges
- Keep the dumbbell stable in the front rack position.
- Focus on clean footwork—rushing can lead to no-reps.
- Count steps beforehand to avoid falling short of the finish line.
Scaling & Foundations Options
For those scaling the workout, adjustments allow for a more accessible challenge while maintaining the workout’s intent.
Scaled Version (Same format, lighter dumbbell: 35/20 lbs)
- Athletes can use both hands to guide the dumbbell down if needed.
- Jumping and stepping options remain for burpees.
- Practice lunge pacing to avoid extra steps.
Foundations Version (Dumbbell: 20/10 lbs, standard burpees instead of over-dumbbell)
- Focus on steady, controlled burpees to maintain consistency.
- Keep good posture and stable movement in the lunges.
“The beautiful thing about this workout is that everyone can do it,” Froning said. “It’s going to feel different for everyone, but you can push as hard as you want to make it hurt.”
25.1 Warm-Up Routine
To maximize performance and prevent injury, a proper warm-up is essential.
1. Mobility Work
- Spider-Man Stretch (opens hips, ankles, and thoracic spine)
- Banded Lat Stretch (improves overhead mobility for clean & jerks)
2. Activation Drills
- Kickstand RDLs (prepares hamstrings for hinging movements)
- Rotational Core Work (helps with lateral stability during burpees)
Post-Workout Recovery & Cool-Down
After pushing through 15 minutes of high-intensity work, recovery is key.
1. Light Flush (5 minutes)
- Easy biking or rowing to bring the heart rate down.
2. Mobility & Stretching
- Cat-Cow & Child’s Pose (spinal decompression, lat stretch)
- Couch Stretch (quad & hip flexor release)
- Forearm Barbell Rollout (reduces grip fatigue from dumbbell work)
Final Thoughts from Rich Froning
CrossFit Open 25.1 is a grueling but accessible test of fitness. Froning’s biggest takeaway from completing the workout?
“Be a little more conservative than you want to be at the start,” he advised. “Then, in the back half, push the pace and hang on for dear life.”
Athletes should focus on staying smooth and consistent, making smart movement choices, and not underestimating the impact of burpees.
With the right strategy, pacing, and mindset, 25.1 is a chance to push limits and set the tone for the Open.
Now, it’s time to attack the workout—see you on the leaderboard! 🚀
