This week’s WODprep 25.1 Standards 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).
To read our full FREE 25.1 CrossFit® Open Strategy guide, click here →
wodprep.com/blog/crossfit-open-25-1-strategy-workout/
The 25.1 CrossFit® Open Workout
15 minute AMRAP
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Starting position: Standing tall with your back to the dumbbell.
Keep in mind: Gymnastics grips are NOT allowed during this workout.
Rx:
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
What Are the Standards for Each of the Movements in CrossFit® Open Workout 25.1?
If you want to crush your score in CrossFit® Open Workout 25.1, you need to nail the movement standards. No one wants to hear "No Rep!" right in the middle of an all-out effort.
Below, we break down exactly what’s required for each movement so you can stay on track and get the best score possible.
Lateral Burpees Over the Dumbbell
The lateral burpee over the dumbbell is all about efficiency and precision.
Here’s how to do it right:
- Start on one side of the dumbbell and drop to the ground, ensuring your chest and thighs touch the floor at the bottom of each rep.
- Get back to both feet—you can step or jump out of the burpee.
- Jump over the dumbbell with both feet off the ground at the same time. While a two-foot takeoff or landing isn’t required, part of both feet must clearly pass over the dumbbell.
- The rep is complete once both feet land on the opposite side.
- You don’t have to stay strictly lateral. Facing the dumbbell during the burpee or jump is allowed.
Avoiding a No Rep:
- Chest and thighs must touch the ground at the bottom of the burpee.
- Stepping over the dumbbell is NOT allowed—you must jump.
- Make sure to clear the dumbbell completely. Jumping in front of or behind it won’t count.
- Do not touch the dumbbell during your jump.
3 Dumbbell Hang Clean-to-Overheads
This movement combines power and control.
Here’s what to focus on:
- Each rep starts with the dumbbell below the hips, with the working arm fully extended.
- You can start a set with a clean from the floor, but it’s not required.
- The dumbbell must reach the front rack position first—snatching it directly overhead is NOT allowed.
- From the rack position, you can press, push press, push jerk, or split jerk the dumbbell overhead.
- A rep is counted when the working arm is fully extended, knees and hips are locked out, and the middle of the dumbbell is at or behind the body when viewed from the side.
- Athletes can switch hands whenever they like, but they cannot use both hands to lift the dumbbell overhead.
Avoiding a No Rep:
- Keep your non-working hand off the dumbbell and body during the lift.
- Do not use two hands to assist in getting the dumbbell overhead.
- Make sure your elbow, knees, and hips reach full extension before lowering the dumbbell.
- The dumbbell must finish completely overhead—not in front of the body.
30-Foot Walking Lunge (2 x 15 Feet)
A movement that looks simple but can trip you up if you’re not careful:
- Start standing tall with both feet behind the line.
- Each step must include the trailing knee touching the ground. Alternating legs is optional.
- At the top of each rep, hips and knees must be fully extended.
- A step-through is allowed, but extension must be reached before the next lunge.
- A rep is counted when both heels cross the 15-foot line with full extension.
- Once you complete 15 feet, turn around and lunge back.
- Lunges must be walking—in-place lunges are not allowed.
- If you get a no-rep, you must restart the entire 15-foot section.
Avoiding a No Rep:
- Start with both feet fully behind the line.
- Fully extend your hips and knees at the top of each lunge.
- Ensure your trailing knee touches the ground every time.
- Finish each section with both feet beyond the line; stepping on or behind it will not count.
How to Approach CrossFit® Open 25.1
Consistency is the name of the game for this workout.
Start with a steady pace and resist the urge to go out too hot on the burpees—it’ll catch up with you fast. Instead, find a rhythm you can sustain through every round.
When jumping over the dumbbell, line it up with your hips to make the movement smoother and more efficient.
For the dumbbell hang clean-to-overhead, remember that your first rep doesn’t have to come from the hang—you can power clean it from the floor.
Stick with your dominant arm as long as possible, but if fatigue sets in, switch arms strategically and finish the set with your stronger side.
Use the walking lunges as a controlled reset. Keeping your hands on your hips can help with stability, and as soon as you hit the last step, flow right into the burpees without hesitation.
Stay sharp on the lunge standards—every no-rep means redoing the full 15-foot section. Make sure your trailing knee touches the ground, and that you start and finish each section behind the line to stay in the clear.
To read our full FREE 25.1 CrossFit® Open Strategy guide, click here →
wodprep.com/blog/crossfit-open-25-1-strategy-workout/
How to Set Up Your Workout Space for Maximum Efficiency
Where to Place Your Equipment for Seamless Transitions
Setting up your space the right way can save you precious seconds and help you keep a smooth, steady pace throughout CrossFit® Open 25.1.
Keep everything tight and compact—you don’t want to be running across the room just to pick up your dumbbell.
Position the dumbbell and lunge lanes close together so you can move directly from one movement to the next without hesitation.
Make sure there’s enough clearance for your burpees and jump-over so you don’t trip or misstep under fatigue.
How to Reduce Wasted Movement & Stay in the Flow
Every second counts, and wasted movement = wasted energy. Keep your dumbbell aligned with your hip to make burpee transitions smoother.
After your last lunge step, be ready to drop straight into burpees—don’t pause, don’t hesitate. Keep your hands close to your body during dumbbell cycling to reduce extra strain.
Small setup tweaks can make a huge difference when fatigue kicks in, so take a few minutes before the workout starts to ensure everything is where it needs to be.
A smart setup = a better score.
Dial in your space, move efficiently, and stay in the fight.
Video Setup for Those Competing From Home
Not Doing the Open Workout at an Affiliate? Here’s How to Set Up Your Camera:
If you're tackling Open 25.1 from home, you’ll need a clear, properly framed video to meet submission standards.
Position your camera to capture every movement clearly—your chest hitting the ground on burpees, the dumbbell fully locked out overhead, and the full 15-foot walking lunges.
Your knee must visibly touch the ground, and you need to start and finish each section behind the line.
Ensure your timer is visible in the frame—this is a requirement for an official score. Keep the area clear of people and equipment to avoid obstructing the view.
Before hitting record, double-check the 2025 CrossFit® Games Rulebook for all official video submission guidelines: games.crossfit.com/rules.
Key Takeaways CrossFit® Open 25.1 Guide
Want to crush CrossFit® Open 25.1?
It all comes down to clean reps, smart pacing, and keeping yourself out of the no-rep danger zone. Lateral burpees over the dumbbell should be smooth and controlled—chest to the ground, jump with both feet, and keep moving.
For the dumbbell hang clean-to-overhead, remember you can start the set with a power clean from the floor, but every rep after that must come from the hang. Lock it out fully overhead before bringing it down.
When it comes to walking lunges, don’t get sloppy—your knee must touch the ground, you have to hit full extension before the next step, and if you mess up, you’re redoing the whole 15-foot section.
Pacing is everything. Go too fast on burpees, and you’ll pay for it later. Stay steady, use the lunges as a controlled reset, and be strategic with the dumbbell work—fatigue will creep up quicker than you think.
If you’re competing from home, make sure your video setup is dialed in: every movement needs to be crystal clear, your clock must be visible, and your space should be free of any obstructions.
Stick to the standards, play it smart, and give it everything you’ve got.
Let’s get after it.
Oh, One Last Thing!
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This week’s WODprep 25.1 Standards 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
