Five sets (Every 7:00):
750 Meter Row or Ski
10 Deadlifts (225/155 lbs)
4 Wall Walks

Goal: At least 90-120 seconds rest each set.

Gymnastics Practice
2 rounds (Every 2:00)
Station 1 - Working on Kip Swings, Kip Swing + Pull-Up, Kip Swing + Chest-to-Bar, Kipping Pull-Ups (stringing them together), Kipping Chest-to-Bar (stringing them together)
youtu.be/UuBPsBa4TcM
Station 2 - Toes To Ring Practice (90 seconds of work)
youtu.be/VkVbqfiKnDM?si=yJpwDXCW8AyPzgXt
Station 3 - L-Sit (trying to accumulate 60 seconds total)
youtu.be/lGrGFhFJCLY

B.

Complete as many rounds and reps as possible in 4 minutes:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off and record as total rounds + reps.

Goal: Be as consistent across all THREE sets; avoid a big drop off.

Five sets:
Push Press x 2 reps + Push Jerk x 3 reps
Rest 2 minutes

Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.

B.

Complete as many rounds and reps as possible in 12 minutes:
15/12 calories Assault Bike
15 Toes-to-Bar
50 Double-Unders

Goal: 4-6 rounds

Three sets:
Russian Step-Up x 8 reps per side @ 31X1 or Alternating Pistol Squats x 16 reps
youtu.be/XxSuWba3qM0
Rest 15 seconds
Renegade Row x 8 reps
youtu.be/_8V0_yKHIeM
Rest 2 minutes

B.

For time:
40 Wall Ball Shots (20/14lbs to 10'/9' target)
800 Meter Run
40 Wall Ball Shots

Target Time: 8:30-11:30
Time Cap: 13 min

Eight Sets (Every 1:30)
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

B.

Three sets for max reps of:
60 seconds of Hang Cleans (115/75 lbs)
60 seconds of Box Jumps (24/20")
Rest 2 minutes

Goal: Stay moving for the full 60 seconds each set.

Four sets of:
Hip Thrusts x 6 reps @ 20X1
youtube.com/watch?v=0DFYA-HysRE
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Bent-Over Dumbbell Rows x 6 reps @ 2111
youtu.be/WTnsB6Qw_zI
Rest 90 seconds

B.

For time:
400 Meter Run
21 Deadlifts (205/155 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Goal: Sub 15:00
Time Cap: 20:00

8 Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)

B.

Ten rounds for time of:
3 Power Cleans (165/115 lbs)
3 Bar-Facing Burpees

Goal < 8:00
Time Cap - 12:00

Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then ...

“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

1 Calorie = I Rep

B.

Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
youtu.be/yokKNevnuOA
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
youtube.com/watch?v=JigA9pBFdn0
Rest 45 seconds

Five sets:
Push Press x 5 reps
Rest 90 seconds

Start at 65% of your 1RM Push Press and build over the five sets.

B.
4 sets (Every 5:00)
15/12 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs to 10/9')
50 Double-Unders

Goal: 2:30 or less per set

Advanced athletes should shoot for under 90 to 120 seconds

Four sets each (Every 90 seconds)
Station 1 - Burpee Pull-Ups x 10 reps
Station 2 - Back to the Wall Handstand Hold x 45 seconds

B.

Full Effort
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes-to-Bar
12 Ground to Overhead
24 Toes-to-Bar
9 Ground to Overhead
18 Toes-to-Bar

Target 10-14 Mins

TC- 15 Minutes

As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25' down, 25' back = 1 shuttle run)
10 Renegade Rows (50/35 lbs)
youtu.be/_8V0_yKHIeM
15 Box Jumps (no bounding) ('24/'20)
20 Single Arm Dumbbell Thruster (10 per arm; 50/35 lbs)
25 Anchored Sit-Ups

Goal 4+ rounds

Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows

Every minute on the minute for 20 minutes:
Station 1 - Bulgarian Split Squat x 6-8 @ 22X1 (Left)
youtu.be/YArZi7mOKTs
Station 2 - Bulgarian Split Squat x 6-8 @ 22X1 (Right)
Station 3 - Inverted Barbell Rows x 10 reps @ 31X1
youtube.com/watch?v=DTXvsS_SFK4
Station 4 - Straight Body Ceiling Reach Crunches x 10-12 reps
youtu.be/3xFqYd2FbTY

B.

As many rounds and reps as possible in 8 minutes:
12 Box Jumps (30/24'')
6 Power Cleans (185/125 lbs)

Goal - 4-6 Rounds

Eight sets (Every 2:00)
Hang Clean + Clean

Build from approximately 60% to today's heavy complex.

B.

Four rounds for time:
300/250 Meter Row
16 Dumbell Snatches (50/35lbs)
12 Burpees


Target- 11-15 Minutes
Time Cap - 16 Minutes

Three sets of:
Push Press x 8-10 reps
Rest 2 minutes in between sets

B.

Four Sets (Every 4:00)
8 Strict Pull-Ups
6 Push Jerk (155/105 lbs)
20 Pistols or Alternating Cossack Squats (Goblet Hold)

Goal < 2-3 Minutes per set

For time:
48 Pull-Ups
48 Dumbbell Bench Press (40/25lbs)
96 Double Unders
36 Kettlebell Swings (32/24kg)
36 Dumbbell Bench Press (40/25lbs)
96 Double Unders
24 Box Jump Overs ('30/'24)
24 Dumbbell Bench Press (40/25lbs)
96 Double Unders

Goal < 20 Minutes
Time Cap - 25 Minutes

B.

Optional Abs

2 Sets

30 Second Plank

30 Seconds Rest

30 Seconds Side Plank

30 Seconds Rest

30 Seconds Side Plank

1 Minute Rest

Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 - 30 seconds of Strict Pull Ups
youtu.be/k26FA_peUHU
Minute 2 - Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 30 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM

B.

Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS

Every 2 minutes, for 32 minutes (4 sets):
Station 1 - 400 Meter Run
Station 2 - 30 Wall Ball Shots (20/14 lbs)
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 15 Strict Pull-Ups

Please adjust reps/distance to make sure you can complete all work in under two minutes and have enough rest to be ready for the next station.

Warm Up

Band Assisted Hamstring Floss x 60-90 seconds per side
youtube.com/watch?v=sIxVKNIC1J0&
Band Assisted Pec Stretch x 60-90 seconds per side
youtube.com/watch?v=nhu9ZYGNvwY&

and then ...

200 Meter Easy Row
Banded Good Mornings x 15 reps
youtube.com/watch?v=bDa5qkChM9Y&
200 Meter Medium Paced Row
Empty Barbell Deadlifts x 10 reps
200 Meter Row @ Medium Paced Row
Barbell Deadlift (light) x 5 reps
200 Meter Row @ Game Paced Row
10 Muscle Cleans

Continue to build in the weight for the deadlift and cleans. Take time to get set up for the workout.

For time:

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

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

For more details go to: games.crossfit.com/workouts/open/2025/3

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build from approximately 60% to today's heavy complex.

B.

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Target 7-10 Minutes

TC- 12 Minutes