This week’s WODprep 25.1 Strategy Guide is brought to you by Box Basics—my go-to online shop for training shoes and gear.
If you’re looking for a fresh pair of kicks for the Open, they’ve got the best selection, including my absolute favorite, the Born Primitive Savage 1. They also have Nike Metcons, Strike Movement Haze, and TYR CXT-2s. For a limited time, you can save 20% on your next order with code “WODPREP” at shopboxbasics.com (offer expires midnight on March 07 2025).
25.1 CrossFit® Open Workout & Standards → devstage.wodprep.com/blog/crossfit-open-25-1-workout-standards/
The CrossFit® Open 25.1 is here, kicking off another season of competition and community. This workout is a 15-minute AMRAP with an ascending rep scheme (3-6-9-12-15-18… adding 3 reps each round) of lateral burpees over dumbbells, single-arm hang clean-to-overhead, and unweighted walking lunges.
On paper, it might not look as intimidating as some past Open workouts with heavy barbell cycling or complex gymnastics, but don’t be fooled—this workout will test your endurance, muscular stamina, and mental grit. The key to success? Smart pacing, efficient movement, and a plan tailored to your strengths.
Movement Breakdown & Strategy for CrossFit® Open 25.1
Lateral Burpees Over Dumbbell Strategy for 25.1 Open
Burpees will likely be the limiting factor for most athletes. Setting a sustainable pace from the beginning is critical.
Efficiency is everything. Position your dumbbell at your hip to align with your natural movement pattern and allow you to hop directly over the dumbbell without taking extra steps—this small adjustment can save energy across multiple rounds.
A common misconception is that a two-foot takeoff and landing are required. They’re not! You can step up with one foot, which many athletes find more efficient. Jumping back is faster but burns more energy, while stepping back keeps you moving efficiently without spiking your heart rate. Find a smooth “outside foot first” step-up pattern—this means stepping up with the foot farthest from the dumbbell first, keeping movement fluid and reducing extra shifts before your next rep. Make sure the burpee feels natural and helps you stay consistent through the workout. As fatigue builds, focus on getting your chest to the floor first before your hips, keeping a neutral spine, and engaging your core to protect your lower back.Finally, to help you keep your hands in the right place when pushing yourself off the ground, add chalk marks on the floor (and check with your coach first!). This will help you stay consistent even as fatigue sets in.
The most common mistakes include:
- Not getting the chest to the floor first
- Taking too many steps on the burpee
- Poor hand positioning when returning to the floor
Difference between RX, Scaled & Masters: The movement standard remains the same across divisions, but your strategy might change based on your division. Masters athletes especially should focus on controlled, efficient movement rather than speed.
Single-Arm Hang Clean-to-Overhead Strategy for 25.1 Open
When tackling a workout with high-rep dumbbell snatches, having a game plan can make all the difference. Whether you’re aiming to stay consistent, move faster, or manage fatigue, here are three strategies to help you get the best result possible.For the dumbbell hang clean-to-overheads, you have three main strategies: sticking to your dominant arm as long as possible alternating arms regularly, or splitting the reps in the middle of the set.
Strategy 1: Alternate Every Rep
This method is all about balance. By switching arms on every rep, you spread the workload evenly, preventing one arm from fatiguing too quickly. The trade-off? This approach can be slightly slower since you’ll need to reset your grip and adjust after each rep. But if your goal is to maintain steady pacing throughout the workout, this is a solid option.
Strategy 2: Split the Reps in Half
This is likely the most efficient approach. Instead of alternating every rep, you complete half the set with one arm before switching to the other. This allows you to move faster and complete larger unbroken sets, reducing transition time. The downside? Each arm will experience more localized fatigue, so it’s important to have the endurance to sustain the effort.
Strategy 3: Prioritize Your Dominant Arm
If one arm is significantly stronger than the other, you might benefit from using it more frequently. This strategy helps maintain intensity, but it should only be used if there’s a major strength discrepancy. Over time, working on building symmetry between both arms will be more beneficial, but in a competition or high-intensity setting, this can be a smart way to stay efficient.For rounds of 9+ reps, plan ahead:
- Start with your dominant arm
- Switch when fatigue sets in
- Finish with your dominant arm if needed
Efficient Dumbbell Cycling: Key Tips for Saving Energy and Moving Fast
When cycling a dumbbell in a workout, small efficiency tweaks can make a huge difference. Here’s how to refine your movement, conserve energy, and keep the pace high.
1. Skip the Hang on the First Rep
You don’t need to bring the dumbbell to the hang position before starting your first rep. Instead, clean it directly from the floor to your shoulder. This small adjustment reduces extra movement and saves energy right from the start.
2. Maximize Your Dominant Side (If Needed)
If you’re significantly stronger on one side, consider using your dominant arm for as many reps as possible before switching. This strategy helps maintain control and efficiency, allowing you to push further before fatigue forces a change.
3. Cycle the Dumbbell with Speed and Efficiency
The key to moving fast is eliminating unnecessary pauses. Catch the dumbbell in a power clean and immediately transition into the shoulder-to-overhead movement. No resting on the shoulder. No unnecessary redip. Any extra movement is wasted time.
4. Use a Push Press, Not a Push Jerk
A push jerk adds an extra dip and stand, making it slower and more complex. The push press is faster, more direct, and doesn’t require the same level of overhead mobility. Keep it simple—catch, dip, and drive straight into the next rep.
Key Takeaway For The Dumbbell Hang Clean-to-Overhead
To move efficiently, receive the dumbbell in the dip and drive straight into a push press. Decide ahead of time whether you’ll alternate arms each rep or stick with one side before switching. Stay smooth, eliminate unnecessary movement, and keep the cycle time tight for the best results.
Difference between RX, Scaled & Masters: In this workout the only difference between Rx, Scaled and Masters athletes is the weight of the dumbbell that they will use. Rx athletes will use a 50/35lb dumbbell with strict movement standards. Scaled athletes work with 35/20lb dumbbells using the same standards. Masters (55+) athletes will use 35/20lb dumbbells.
Walking Lunge Strategy for 25.1 Open
The 30ft unweighted walking lunges offer a chance to regulate breathing before tackling the next round. Instead of rushing, use them as an active recovery.
Keep your torso upright and place your hands on your hips for stability (not required but it will be helpful). Step together instead of stepping through to maintain balance and limit intensity.Moderately sized steps are best—too short wastes time, too long wastes energy. Ensure your knee tracks over your ankle, not inward or outward, to protect your joints throughout the workout.
Each 15ft counts as one rep, and a no-rep means repeating the full distance. Avoid sloppy lunges that could cost you precious seconds.Pace the lunge so you are able to transition directly to burpees without hesitation to keep transitions quick and smooth and not waste any time standing around.
How to Pace CrossFit® Open 25.1 Based on Your Skill Level
Advanced Athletes
If you’re an advanced athlete aiming for (7-8+ rounds) (finishing the round of 21), start at 70-75% effort and gradually build to 85% as the workout progresses. Avoid the temptation to sprint the early rounds – the increasing rep scheme will catch up with you.
Plan your arm-switching strategy for the dumbbell clean-to-overhead ahead of time, especially for rounds with 9+ reps. Instead of pushing to failure, set a plan to switch arms at consistent intervals to maintain efficiency and control. If you feel yourself approaching your threshold or redlining, it’s smarter to break the movement early rather than letting fatigue dictate your pace.
Use the lunges as active recovery, focusing on breathing and mental preparation for the next round. Your transitions should be quick but controlled, with minimal wasted movement.
Intermediate Athletes
For intermediate athletes aiming for (6-7 rounds), the key is balancing speed and efficiency. Start at about 70% effort—steady, not sprinting—and hold that pace for the first three rounds before deciding if you can push harder.
Find a pace for the burpees that you could sustain for 30+ reps and choose that pace to start with. For the dumbbell clean-to-overhead alternating arms will be most successful for fatigue management but like we said earlier it is slower (so choose wisely). Choose whichever technique allows you to keep moving. We can’t emphasize this enough.
Treat the lunges as your built-in recovery. Focus on controlled breathing and smooth reps—this is your chance to reset before diving back into burpees.
Beginner Athletes
If you’re newer to CrossFit® or this style of workout, aim for 5-6 rounds with steady movement and minimal downtime. Start at a pace you can keep for the full 15 minutes—consistency is key.
Break everything into manageable chunks right from the start. For burpees, stick to sets of 2-3, even early on. For the dumbbell hang clean-to-overhead, switch arms often to avoid burnout.
Prioritize form over speed—a no-rep wastes more time and energy than pacing yourself with solid technique. Use the lunges to reset your breathing so you’re ready to hit the next round strong.
Breathing Strategies to Prevent Gassing Out
The Right Way to Breathe During Burpees
Lock in a steady breathing rhythm: exhale as you drop to the floor, inhale as you stand up. This keeps oxygen flowing and helps prevent that breathless, panicked feeling that can hit during high-rep burpees.
For bigger sets, try “breathing burpees” by taking an extra breath at the top before diving into the next rep. It might feel like a slight slowdown, but this small pause can keep you from burning out too soon.
The Best Breathing Pattern for Dumbbell Clean-to-Overheads
Use a full breath cycle for each rep—inhale before the clean, exhale forcefully during the push press or jerk.. This keeps your core engaged and power output strong.
As you fatigue, focus on deep, controlled breaths between reps instead of short, rapid breathing. Staying in control here helps prevent dizziness and keeps your performance from dropping off.
How to Stay Relaxed and Keep Oxygen Flowing
Between movements and during the lunges, the goal should be reduced breath rate. Taking in big long inhales and long relaxed exhales. This will help reduce your heart rate
If you catch yourself gasping or struggling to find a rhythm, dial back the intensity just enough to regain control. Moving efficiently with proper breathing will get you further than pushing past your limit too soon.
The Mindset Shift You Need to Conquer 25.1
The Mental Trick to Staying Calm Under Fatigue
When fatigue starts creeping in, shift your focus to just one rep at a time instead of the total left. Try counting reps backward—this keeps your mind locked on what’s ahead, not how much you’ve already done.
Instead of resisting the discomfort, lean into it. This workout is supposed to be tough, and that feeling of fatigue? It’s part of the process. Recognizing that makes it easier to stay in control.
Breaking the Workout Into Manageable Sections
Don’t think of this as a single 15-minute grind. Break it into rounds, then into individual movements. Your only job is to finish this movement before worrying about what’s next.
For the longer sets, set mini-goals: “Just 3 more reps before switching arms” or “5 more reps, then lunges.” Hitting these small milestones keeps motivation high when things start to feel overwhelming.
How to Push Through the “Pain Cave” and Stay in Control
At some point (likely around rounds 4-5), you’ll hit a wall. This is when technique cues become crucial. Keep it simple:
- “Pull under” for cleans
- “Drive up” for push presses or jerks
- “Chest down” for burpees
These short reminders keep you moving well when fatigue clouds your thinking.
Before each round, take a second to visualize yourself executing clean reps, moving efficiently, and staying in control. Seeing success before it happens makes it that much more likely.
Movement Limiters & How to Work Around Them
If Lateral Burpees Are Your Weakness
If burpees slow you down, aim for a steady, sustainable pace instead of sprinting and crashing. Lock in a jump back + step up technique to stay efficient and conserve energy.
Keep your movement patterns tight and controlled—no extra steps, no wasted motion. Position the dumbbell low by your hip when lying on the ground to minimize unnecessary lateral movement or excessive step-ups. Use chalk marks to keep your hand placement consistent and ensure smooth, repeatable reps.
Use transitions as quick resets—when moving to the dumbbell, take a breath to regain control. If burpees gas you out, try breathing burpees, where you take an extra breath at the top to keep oxygen flowing.
The difference between RX, Scaled & Masters: The movement stays the same across divisions, but Masters athletes should focus on controlled movement patterns to protect their joints and lower back, prioritizing efficiency over speed.
If Single-Arm Hang Power Clean-to-Overhead Is Your Weakness
If dumbbell work is your limiter, have a clear arm strategy going in. A “dominant-alternate-dominant” approach works well for longer sets—switching arms at the first sign of a shaky lockout helps maintain efficiency. For example, in a round of 12, you could break it into 4 reps dominant, 4 reps alternating, 4 reps dominant to stay controlled and avoid unnecessary fatigue.
Save energy by cleaning the first rep directly from the floor instead of unnecessarily going to the hang before beginning your reps.Move at a steady, deliberate pace, especially in the early rounds—quality movement will carry you further than rushing through sloppy reps.
Use your non-working arm for counterbalance and stability. If you’re hitting sets of 9+, switch arms early to keep momentum and prevent fatigue from slowing you down later.
The difference between RX, Scaled & Masters: The weight gap is significant—RX (50/35lb) vs. Scaled/Masters 55+ (35/20lb). Sometimes scaling is better. But in this workout, if you can move the dumbbell you should do it Rx.
How to Optimize Your Transitions & Rest Breaks
The Difference Between a Fast Transition and a Wasted Transition
Smooth transitions keep your heart rate steady and downtime minimal. After your final lunge, position yourself to go straight into burpees—no extra steps, no unnecessary adjustments.
Keep your dumbbells close to your burpee area to cut down on movement between exercises. The fewer steps you take, the more energy you save over multiple rounds.
How to Minimize Unnecessary Steps & Reset Time
Before starting, map out your movement flow. Know exactly where you’ll do each exercise and how you’ll transition between them.
After lunges, turn around efficiently to face your burpee station—this small tweak shaves off seconds that add up fast over the workout. It does not take effort to START your burpee, just do the next rep and get started even if it is slower than you desire. Starting and moving slower is faster than waiting and trying to build speed
Where You Should Be Taking Your Rest (If Necessary)
If you need to rest, use transitions, not movement breaks.Slow the lunges down more but do not stop. Burpees can be a prime micro-recovery window without killing your momentum, since you can pace them but still keep chipping away at reps.
For longer rests, finish a full round first before pausing. Breaking mid-movement disrupts rhythm and makes it harder to get going again.
The Best Warm-Up & Mobility Drills for 25.1 Open Workout
A Step-by-Step Guide to Getting Warm & Prepped for Peak Performance
Start with 5-7 minutes of light cardio (row, bike, jog) to elevate your heart rate.Then, move into 2-3 rounds of:
- 5 slow burpees, focusing on controlled movement
- 5 light dumbbell clean-to-overhead per arm
- 10 walking lunges
Follow this with targeted movement prep:
- 3 sets of 5 lateral burpees, gradually increasing speed
- 3 sets of 3-5 single-arm dumbbell clean-to-overhead per arm at workout weight
- 1 set of 30ft lunges, prioritizing form and controlled breathing
Wrap it up with 2-3 minutes of deep breathing and mental prep to lock in focus before you start.
The 3 Most Important Mobility Drills to Keep You Moving Pain-Free
If you want to reduce the risk of injury and move efficiently during 25.1, these three mobility drills are non-negotiable. Spend a few minutes on each before the workout to open up your upper back, hips, and shoulders, setting yourself up for smoother, stronger reps.
1. Thoracic Extension Rotations – Unlock Your Overhead Mobility
Why? A tight upper back (thoracic spine) makes overhead movements harder, forcing your lower back to compensate. That’s a recipe for bad positioning and unnecessary fatigue in your burpees and dumbbell clean & jerks.
How to do it:
Foam Roller Extensions
- Sit on the floor with a foam roller under your mid-back.
- Place your hands behind your head and gently extend backward, letting your chest open up.
- Hold for 2-3 seconds, return to neutral, and repeat 10 times.
Quadruped Thoracic Rotations
- Get into a hands-and-knees position.
- Place your right hand behind your head and keep your left hand on the ground.
- Rotate your right elbow toward your left wrist, then open up toward the ceiling.
- Repeat 8-10 reps per side.
Focus on moving from your upper back, not your lower spine.
2. Hip Flexor & Quad Stretching – Open Up Your Hips for Smoother Lunges
Why? Tight hip flexors and quads make lunges feel grindy and awkward. Opening them up helps you stay stable, balanced, and efficient during each step.
How to do it:
Half-Kneeling Hip Flexor Stretch
- Get into a half-kneeling position (one knee down, one foot forward).
- Tuck your pelvis slightly under and shift your weight forward until you feel a stretch in your hip flexor.
- Hold for 30-45 seconds per side.
Couch Stretch (Quad Focus)
- Place your back foot on a couch, wall, or box and drop into a lunge.
- Keep your chest upright and hold for 30-45 seconds per side.
If you feel a pinch in your hip, adjust your pelvis position—tilting it under should relieve discomfort.
3. Shoulder Mobility – Stay Loose for Stronger Overhead Reps
Why? Tight shoulders = shaky overhead positions in your dumbbell clean-to-overhead. Loosening up your shoulders ensures better stability and range of motion.
How to do it:
Arm Circles
- Start with small circles forward and backward, then gradually make them bigger.
- Do 30 seconds each direction.
PVC Pass-Throughs
- Grab a PVC pipe, broomstick, or band with a wide grip.
- Keeping your arms straight, bring it over your head and behind your back.
- Move slowly and repeat 10-15 times.
Active Hangs
- Grab a pull-up bar and hang with relaxed shoulders.
- Hold for 20-30 seconds, then repeat 2-3 times.
Keep your ribs down and core engaged during overhead mobility drills—this prevents overextending your lower back.
How to Fire Up Your Posterior Chain for Maximum Power
Warm up your hamstrings, glutes, and lower back—critical for burpees and dumbbell work—with 2-3 rounds of:
- 10 glute bridges
- 10 banded good mornings
- 5 slow, controlled single-arm dumbbell deadlifts per side
Dialing in activation, mobility, and breathing before you start will help you move efficiently and stay reduce your risk of injury.
How to Recover After CrossFit® Open 25.1
The Best Post-Workout Stretches to Reduce Soreness
Target the major muscle groups hit during this workout with long, deep stretches:
- Child’s pose – Relieves lower back tension
- Pigeon pose – Opens up glutes and hip flexors
- Doorway chest stretch – Loosens shoulders and chest
- Quad stretch – Eases soreness from lunges
Hold each stretch for 1-2 minutes, focusing on deep breathing to promote relaxation and recovery.
Why Your Back Will Be Blown Up (and How to Fix It)
Burpees and overhead movements put a ton of stress on your back. Combat stiffness and soreness with:
- Hanging from a pull-up bar – Decompresses the spine
- Light walking – Keeps blood flowing and reduces tightness
The Top 3 Recovery Techniques to Get Ready for 25.2
- Hydration & Nutrition – Replenish with protein + carbs within 30 minutes of finishing. Stay on top of hydration for the next 24 hours.
- Active Recovery – Keep moving the next day with light walking, swimming, or cycling to flush out soreness.
- Quality Sleep – Prioritize 7-9 hours for the next two nights to maximize recovery and adaptation.
- Time – Time is always our best friend for recovery. SO, be mindful if you plan to repeat how it might affect 25.2
Take care of recovery now, and you’ll be primed for whatever 25.2 throws at you.
Final Tips & Takeaways for CrossFit® Open 25.1
The #1 Mistake Athletes Make (and How to Avoid It)
The biggest mistake? Coming out too hot. The increasing rep scheme can trick you into feeling fresh early on—until you hit a wall.
Start at 70% effort and build gradually to 85% as the workout progresses. Going out too fast will cost you in the later rounds.
At its core, this is a burpee workout. Find a sustainable burpee pace and structure everything else around it. If your burpees fall apart, the whole workout follows—so keep them controlled, consistent, and efficient.
Why Smart Pacing is More Important Than Going All-Out
This workout rewards consistency over intensity bursts. Athletes who keep moving steadily with minimal breaks will outperform those who sprint, gas out, and rest.
Stick to a SUSTAIN and MAINTAIN strategy:
- Set a pace in the first three rounds that feels controlled.
- Hold that pace from rounds 12-15 and onward without burning out.
How to Set a Goal Time Based on Your Fitness Level
- Elite athletes → 7+ rounds, with top performers pushing into the round of 8.
- Intermediate athletes → 6 full rounds pushing into the round of 7
- Beginners → 5+ rounds with steady movement.
Your primary goal? Consistent effort for the full 15 minutes. Whether you crush 7 rounds or grind through 2, maintaining quality movement the entire time is a win.
Remember, To Beat 25.1 CrossFit® Open Workout, This Is What You Need To Know
CrossFit® Open 25.1 is more than just a test of fitness—it’s a strategic battle that rewards smart pacing, efficient movement, and mental resilience. Athletes who control their pace, optimize transitions, and maintain movement quality will outperform those who rely solely on brute force.
To maximize your score, focus on:
- Pacing over intensity bursts – A consistent, sustainable effort will keep you moving efficiently through all 15 minutes.
- Movement efficiency – Minimize wasted motion in burpees, dumbbell clean-to-overhead , and lunges to conserve energy.
- Breathing strategies – Stay in control by regulating your breath, especially during transitions.
- Mental game – Break the workout into manageable sections, use simple cues to stay focused, and embrace the challenge.
Your goal isn’t just to finish—it’s to finish strong. Whether you complete 2 rounds or 7+, success comes from staying consistent and learning about your own performance thresholds.
And remember—the Open is as much about community as it is about competition. Push yourself, support others, and enjoy the experience. Every rep is an opportunity to grow as an athlete. Let’s get after it!
Oh, One Last Thing!
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You’ve put in the hard work, and now it’s time to get all the tools you need on HOW to attack this year’s workouts.
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Join hundreds of athletes from around the world who CRUSH the leaderboard every year with our guides.To get started, click the button below and enter your details. You’ll be the first to receive our strategy (after the announcement) straight into your inbox.
This week’s WODprep 25.1 Strategy Guide is brought to you by Box Basics—my go-to online shop for training shoes and gear.
If you’re looking for a fresh pair of kicks for the Open, they’ve got the best selection, including my absolute favorite, the Born Primitive Savage 1. They also have Nike Metcons, Strike Movement Haze, and TYR CXT-2s. For a limited time, you can save 20% on your next order with code “WODPREP” at shopboxbasics.com (offer expires midnight on March 07 2025).
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
