25.3 CrossFit® Open Workout & Standards: Attack with Confidence

This week’s WODprep 25.3 Strategy Guide is brought to you by Thirdzy. 

It’s the ONLY supplement I’ve ever promoted, because I take it every single night and can actually feel the difference. Thirdzy is a melatonin-free sleep aid that uses clinically-backed ingredients, in the right dosages, to help you fall asleep faster, and wake up feeling refreshed without the "melatonin hangover”. 

Click here to use the code “OpenRefund” and they’ll give you a massive discount on their 30 or 90 day subscriptions (covers your 2025 Open registration cost) AND they’ll automatically expedite the shipping on your order for no extra fee.

Just go to Thirdzy.com and use the code "OpenRefund" to claim your discount and help support WODprep's free Open Strategy content! Discount expires March 21st at midnight!

Now, Let's Crush Open Workout 25.3

The CrossFit® Open 25.3 is here, and this is your last chance to leave it all on the floor. This one’s going to burn your shoulders and lungs from start to finish, testing your ability to keep moving even when you want to stop.

The final workout of the Open is a brutal mix of wall walks, rowing, and barbell cycling, demanding grit, pacing, and mental toughness.

Whether you’re chasing a top spot on the leaderboard or just trying to hang on until the final calorie row, smart pacing and efficient movement execution will be the difference between crushing this workout or hitting a wall too soon.

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


Rx’d (Ages 16-54) Weights:
♀ 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

Scaled (Ages 16-54) Weights:
♀ 85-lb (38-kg), 65-lb (29-kg), 45-lb (20-kg)
♂ 135-lb (61-kg), 95-lb (43-kg), 65-lb (29-kg)

Teenagers (Ages 14-15) Weights:
♀ 85-lb (38-kg), 65-lb (29-kg), 45-lb (20-kg)
♂ 135-lb (61-kg), 95-lb (43-kg), 65-lb (29-kg)

Masters 55+ Weights:
♀ 125-lb (56-kg), 65-lb (29-kg), 45-lb (20-kg)
♂ 185-lb (83-kg), 95-lb (43-kg), 65-lb (29-kg)

Scaled Masters (55+) Weights:
♀ 75-lb (34-kg), 55-lb (25-kg), 35-lb (15-kg)
♂ 95-lb (43-kg), 65-lb (29-kg), 45-lb (20-kg)

>>> If you want to read the full strategy, click here

When the CrossFit® Open drops a new workout, you want to be 100% sure you're meeting the movement standards—no one wants to see a no-rep after grinding through a set.

In 25.3, wall walks are back, and the movement standard is strict. If you’ve done Open workouts before, you know how frustrating it can be to get no-repped on a technicality.

So let’s break down exactly how to move efficiently, avoid mistakes, and get your best possible score.

Key Notes

Before we break down the movements, here are some important rules to keep in mind:

• Gymnastics grips are NOT allowed during this workout.
• Barbell loading assistance is permitted—either a judge or a teammate can help swap weights, or you can set up multiple barbells in advance.
• Safety matters: Keep all equipment properly spaced to avoid unnecessary no-reps or collisions.
• The barbell(s) and any additional plates must be at least 5 feet (1.5 meters) from the rower and wall-walk station.

• The rower must also be 5 feet (1.5 meters) from the barbells and wall-walk station.

Your Finishing Time & Ranking Strategy

This workout is for time, with a 20-minute cap. If you finish within the cap, your score is your total time. If not, your score will be the total number of reps completed when the clock hits 20:00.

Tiebreak

A tiebreak system is in place for this workout. After each set of 5 wall walks, record your time. If you don’t complete the entire workout, your last completed set of wall walks will determine your tiebreak. The athlete with the faster tiebreak time ranks higher.

Movement Standards & How to Avoid No Reps

Wall Walks - 25.3 Movement Standard

Wall walks are sneaky. They look simple, but by round three, your shoulders are burning, your core is fried, and suddenly, every inch feels like a mile. The key? Dial in your setup and focus on precision.

Set It Up Right

Before the workout even starts, take a second to measure and mark your tape lines correctly:

Start/Finish Line:

• 55 inches from the wall for women, 60 inches for men.
• Measurement is taken from the tape’s edge closest to the wall.

Second Line:

• 10 inches from the wall.
• Measurement is taken from the tape’s far edge.

This setup is non-negotiable. If your lines are off, your reps don’t count, and no one wants that.

At "3-2-1-Go," you can turn around and go straight into your first rep—no extra setup required.

How to Execute a Wall Walk (The Right Way)

1. Start Position: Lay flat on the floor—chest, thighs, and feet touching the ground. Hands must be ON the start line (fingers touching counts).
2. Push Up & Climb: Press up into a plank, then start walking your feet up the wall. Your hands must stay on the start line until both feet are on the wall.
3. Reach the Target: Keep walking your hands toward the wall until both hands touch the 10-inch line. This is the top position.
4. Controlled Descent: Start moving back down, making sure your feet stay on the wall until both hands return to the start line.
5. Complete the Rep: The rep only counts when your chest, thighs, and feet are back on the floor with both hands still touching the start line.

Common No-Reps (Avoid These!)

• Moving your hands off the start line before both feet are on the wall.
• Dropping your feet to the floor before your hands touch the start line.
• Not touching both hands to the 10-inch line at the top.
• Rushing into the next rep before your chest, thighs, and feet have touched the floor.

WODprep Pro Tip: In the later rounds, fatigue will make you sloppy, and that’s when no-reps happen. Stay controlled, keep your reps clean, and make every inch count.

Rowing - 25.3 Movement Standard

Rowing is one of those movements that can make or break your Open score—go out too hard, and you’ll be gassed for the rest of the workout. Pace it too much, and you’ll lose valuable seconds. The key is efficiency and strategy.

In 25.3, you have two approved rowers:

• Rogue Echo Rower
• Concept2 Rower

No other rowers are allowed. If you’re using a Rogue Echo for the first time, make sure you’re comfortable with how it tracks calories—it has a slightly different feel than the Concept2.

How to Row Efficiently

Before you take your first pull, double-check these two things:

1. Your monitor is set correctly to track calories and starts from 0 (not meters or watts).
2. Your foot straps are snug but not cutting off circulation—your feet shouldn’t wiggle mid-row.

Dial in Your Rowing Technique

The most efficient rowing stroke follows a simple sequence:

1. Leg Drive First – Push through your legs before leaning back.
2. Lean Back Slightly – Engage your core, and don’t overextend.
3. Pull to Your Sternum – Keep your elbows close to your body, finishing at your mid-chest.
4. Controlled Return – Extend your arms first, then hinge at the hips, and only then bend your knees.

Most athletes pull too soon with their arms and burn out fast. Let your legs do the majority of the work—that’s where your power comes from.

Game Plan for the 50-Calorie Row

A smooth, strong rhythm is better than an all-out sprint. If you row inefficiently, your heart rate will skyrocket, making the next movements miserable.

Here’s what you should aim for:

• Stroke Rate: Keep it controlled—low 20s to mid-30s (spm) is ideal.
• Breathing: Exhale on the pull, inhale on the return—this keeps you from spiking your heart rate too soon.

If you're nearing the time cap, your final pull must be completed before time is up. You’ll still get credit for any rollover calories displayed when the flywheel stops.

Common No-Reps (Avoid These!)

• Monitor isn’t reset to 0 before starting.
• Getting off the rower before hitting 50 calories.

Nothing hurts more than thinking you’re done, only to be told you have one more calorie to go—so keep an eye on that monitor.

WODprep Pro Tip: Stay calm and collected on the rower. The goal is to get through it efficiently so you can attack the next part of the workout without feeling wrecked.

Deadlifts - 25.3 Movement Standard

Deadlifts in the CrossFit® Open are simple in theory but easy to mess up when fatigue sets in. A clean rep means locking out at the top, maintaining control, and making sure the barbell movement is deliberate—no bouncing, no short reps, and no early drops.

Deadlift Standards and Setup

The deadlift begins with a hip-width stance, the bar positioned over the mid-foot, and hands gripping the bar just outside the knees. Sumo deadlifts are not allowed.

1. Neutral Spine – Keep your back flat and engage your core before initiating the lift.
2. Drive Through the Heels – Press through the floor, keeping the bar close to your body.
3. Hips and Knees Extend Simultaneously – Avoid letting your hips shoot up before your chest rises.
4. Full Lockout at the Top – Stand tall with hips and knees fully extended. Your head and shoulders must be behind the bar when viewed from the side.
5. Controlled Descent – Lower the bar under control, maintaining tension. Both hands must remain on the bar until the weight is back on the ground.

Any grip style—double overhand, mixed grip, or hook grip—is allowed, but once your hands leave the bar, the rep is over.

How to Avoid No-Reps

Nothing is more frustrating than grinding through a heavy set, only to hear "no rep" because of poor lockout or a rushed descent. Keep these standards in mind to make every rep count.

Common No-Reps (What to Avoid)

• Lowering the bar before full extension. Hips and knees must reach complete lockout before putting the bar down.
• Finishing with the head or shoulders in front of the bar. Stand all the way up—your body should be fully aligned before descending.
• Bouncing the bar off the floor. Each rep must start from a dead stop, meaning no rebounding into the next lift.

WODprep Pro Tip: Stick to a pace that allows you to maintain good form under fatigue. Fatigue leads to shortcuts, and shortcuts lead to no-reps.

Cleans - 25.3 Movement Standard

The clean is a powerful movement, but when fatigue kicks in, it’s easy to miss a rep on a technicality. In 25.3, every rep must meet the full extension and position requirements to count.

Clean Standards and Setup

Each rep must start from the ground—hang cleans are not allowed. You can use any clean variation, including:

• Power clean
• Squat clean
• Split clean

How to Perform a Rep Correctly

1. Start From the Ground – The barbell must begin on the floor for every rep.
2. Lift to the Shoulders – The bar must reach the front rack position with elbows clearly in front of the bar when viewed from the side.
3. Full Lockout – Hips and knees must be fully extended, and feet must be in line before lowering the bar.

Common No-Reps (What to Avoid)

• Lowering the bar before full extension. Hips and knees must be fully locked out before the rep is complete.
• Elbows not in front of the bar. The clean isn’t just about getting the bar up—it must land in the proper position with the elbows clearly forward.
• Bouncing the bar off the floor. Just like the deadlift, every rep must start from a dead stop—no rebounding into the next rep.

WODprep Pro Tip: Make sure each clean finishes with a full stand-up. If your judge isn’t convinced that your hips and knees are locked out, they won’t count the rep.

Snatch - 25.3 Movement Standard

The snatch is one of the most technical lifts in CrossFit®, and in 25.3, every rep must meet the full movement standardto count. Rushed reps or poor positioning can lead to no-reps, so it’s crucial to perform each lift cleanly and with control.

Snatch Standards and Setup

Each rep must start from the ground—hang snatches are not allowed. You can use any style of snatch, including:

• Power snatch
• Squat snatch
• Split snatch

How to Perform a Rep Correctly

1. Start From the Ground – The barbell must begin on the floor for every rep.
2. Lift Overhead in One Motion – The bar must travel from the ground to overhead without stopping at the shoulders. No clean and jerks are allowed.
3. Full Lockout Position – The rep is only credited when:
   • Hips, knees, and arms are fully extended.
   • The bar is over the middle of or slightly behind the body when viewed from the side.
   • Feet are in line.

Common No-Reps (What to Avoid)

• Lowering the bar before full extension. The hips, knees, and arms must be completely locked out before the rep is complete.
• Not performing a snatch. If the bar is cleaned to the shoulders and then pressed out, the rep does not count. The bar must travel overhead in one motion.
• Finishing with the bar in front of the body. The bar should be aligned over the body or slightly behind, not out in front.
• Deliberately bouncing the bar between reps. Each rep must start from a dead stop on the floor—no rebounding into the next lift.

WODprep Pro Tip: If you struggle to lock out overhead, make sure you’re stabilizing the bar before bringing it down. A rushed lockout often leads to no-reps.

How to Transition Between Movements Efficiently in 25.3

Smooth transitions can make or break your Open 25.3 score. Wasting time shuffling between movements adds up quickly, so having a plan for each transition will help you stay ahead. Every second matters, and keeping your setup dialed in will help you move seamlessly from one station to the next.

Wall Walks to Row

Once your wall walks are complete, move directly to the rower. Keep in mind that your rower must be set up at least five feet away from your wall walk station, so plan your layout accordingly.

To avoid losing time:

• Set up your foot straps correctly before the workout starts. Keep them snug but loose enough that you can slide your feet in and out without major adjustments.
• Start pulling as you strap in. Place one foot in, take your first pull, and then slide the second foot in during the return. This keeps you moving rather than wasting time getting fully strapped in before pulling.
• Exit the rower quickly. At the end of your row, slide your feet out smoothly so you can step off without hesitation.

Wall Walks to Barbell

After finishing your wall walks, head straight to your barbell, which must also be set up at least five feet away from your wall walk station.

• Have your bar ready. If using clips, make sure they’re secure but not over-tightened in case you need to adjust mid-workout.
• Consider singles. For most athletes, quick singles will be the best approach for barbell cycling in this workout. Resetting between reps allows for better efficiency and control rather than burning out with touch-and-go reps too early.

WODprep Pro Tip: Know exactly where you're moving next before you even start the workout. Small hesitations between movements add up, and transitions should feel automatic.

Video Submission Tips for Those Competing from Home

If you’re submitting your Open 25.3 video from home or an unaffiliated gym, make sure it meets the required standards to avoid any issues with validation. A poorly framed or incomplete video can lead to your score being rejected. Set everything up correctly before you start.

For the full list of official requirements, refer to the CrossFit® Games Rulebook.

Key Guidelines for a Valid Submission

• Mark Your Workout Space – Use tape, cones, or any clear markers to show that there is at least five feet of spacebetween your wall walk station, rower, and barbell.
• Clear View of Row Monitor – After each rowing segment, make sure the row monitor is fully visible on cameraand clearly displays the calories completed. You can move the camera to show this, if needed.
• Row Monitor Must Start at 0 – Before beginning your row, your monitor must be reset to zero and count up to 50 calories before dismounting.
• Ascending Timer Must Be Visible – Aside from repositioning the camera to check the rower screen, a running clock must remain visible throughout the entire workout.
• Proper Barbell Positioning – Place your barbell at a 45-90 degree angle to the camera so that your hips, knees, and elbows are clearly visible at lockout.
• Wall Walks Must Be in Frame – Your hands must visibly touch both lines, and your entire body must remain within the camera’s view for every rep.

A clear, properly framed video ensures your score is valid, so take the time to double-check your setup before hitting record.

Final Thoughts & Takeaways for Open 25.3

Every second matters, and clean reps can make or break your score. Sloppy movement, slow transitions, and wasted effort add up quickly—so set up your space efficiently, move with intention, and maintain a steady pace.

Pacing Matters

This workout really starts at the cleans. If you go out too hot on the wall walks and row, you’ll be in survival mode by the time you get to the barbell. Keep a controlled, steady effort early on so you have enough in the tank for the later rounds.

Precision Over Speed

Barbell movements should be crisp and deliberate—no half-lockouts, no bouncing the bar. Judges will be strict on movement standards, so make sure every rep counts. A no-rep isn’t just a lost rep—it’s extra work that drains you for the rest of the workout.

Stay Focused on Wall Walks

Fatigue makes it easy to miss a line touch or rush the descent. Losing focus here can cost you a no-rep and valuable energy. Slow is smooth, smooth is fast—stay controlled, make sure your hands and feet hit the right marks, and keep moving forward.

The difference between a top score and a middle-of-the-pack finish could be seconds. Every rep, every transition, and every effort to stay efficient matters.

Stay sharp, execute your plan, and fight for every rep.

This week’s WODprep 25.3 Strategy Guide is brought to you by Thirdzy. 

It’s the ONLY supplement I’ve ever promoted, because I take it every single night and can actually feel the difference. Thirdzy is a melatonin-free sleep aid that uses clinically-backed ingredients, in the right dosages, to help you fall asleep faster, and wake up feeling refreshed without the "melatonin hangover”. 

Click here to use the code “OpenRefund” and they’ll give you a massive discount on their 30 or 90 day subscriptions (covers your 2025 Open registration cost) AND they’ll automatically expedite the shipping on your order for no extra fee.

Just go to Thirdzy.com and use the code "OpenRefund" to claim your discount and help support WODprep's free Open Strategy content! Discount expires March 21st at midnight!

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2025 CrossFit® Open is Now Complete!

• 25.1 CrossFit® Open Workout and Movement Standards
• 25.1 CrossFit® Open Strategy and Tips
• 25.2 CrossFit® Open Workout and Movement Standards
• 25.2 CrossFit® Open Strategy and Tips
• 25.3 CrossFit® Open Workout and Movement Standards
• 25.3 CrossFit® Open Strategy and Tips

Everything You Need To Get Your Best Score Yet In The CrossFit® Open 2025:

• The Open Matters Again: New 2025 CrossFit® Season is Here
• When, What, and How: Sign Up for the CrossFit® Open 2025
• Everything You Need to Crush the CrossFit® Open 2025
• Our Predictions for the CrossFit® Open 2025
• Movements You Can Expect To See In The CrossFit® Open 2025
• I Ranked The Top Movements For The CrossFit® Open 2025
• Top 5 Movements to Master Before the CrossFit® Open 2025
• How to Prepare for the CrossFit® Open 2025?
• Does the CrossFit® Open 2025 Leaderboard Matter?
• Quick Links to the CrossFit® Open 2025 Workouts
• The CrossFit® Open: Unveiling the Ultimate Fitness Challenge
• The Evolution and Community Spirit of the CrossFit® Open
• CrossFit® Open Mastery: Crafting Your Path to Dominance