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

Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don't have a partner, you'll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Note the weight you use for the Bulgarian Split Squats. This should be a movement that increases in weight over time.

Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM

Pushing those big numbers! Make sure you're ready by getting some good build up reps and make sure you're good to go!

B.

Every 4 minutes, for 12 minutes (3 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer's Carry

Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps

B.

Against a 12-minute running clock...
1000 Meter Row
immediately followed by...
as many rounds as possible of:
5 Dumbbell Devils Presses (50/35 lbs)
10 Dumbbell Thrusters (50/35 lbs)
15 Dumbbell Push Presses (50/35 lbs)

Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Strict Handstand Push-Ups OR 12 L-Seated Dumbbell Presses

These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 100 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.

Warm Up

Two rounds of:
100 Meter Run @ easy pace
15 Second Dead Hang
200 Meter Run @ easy pace
10 Kipping Swings on Bar
300 Meter Run @ easy pace
5 Bad Cheerleader Jumps
youtu.be/AlnaU8vh1UA

Spend 3-5 minutes opening up your shoulders with the banded scarecrow
youtu.be/JxPiBVJSqK4
If the banded scarecrow is something you are not feeling, then go for a couple rounds of cat, cow , thread the needle, and downward dog to really focus on opening up the shoulder and thoracic.

For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For more information visit: games.crossfit.com/workouts/open/2025/2

Five sets of:
Deadlift x 2 reps
Rest as needed

Build over the course of the five sets to today's 2-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:
15/12 Calories of Rowing
12 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)