This week’s strategy guide is brought to you by Rx Smart Gear, who makes my favorite jump ropes AND gymnastic grips. Right now you can save 20% on your entire order by going to rxsmartgear.com and using the code “WODPREP”
Here’s everything you need to crush 25.2 CrossFit® Workout:
Beginner rope - RXSG CustomFit Rx Jump Rope w/ 3.4 or 2.6oz cable
Advanced rope - RXSG Evo Speed Ropes. I use the Evo G2 w/ uncoated 1.3 oz cable
Alec Smith 2.0 Grips - They're SO good. Tried and tested.
CrossFit® Open 25.2 is here, and it's a throwback to 22.3
A classic triplet that progressively challenges you through increasing weight and movement complexity.
>>> To read the full standards, head to our in depth article here <<<
This workout features three rounds that will test your pulling strength, jump rope skills, and barbell cycling capacity all in one compact 12-minute challenge.
Each round gets more technically demanding with harder pull-up variations and heavier thrusters, while the rep scheme thankfully decreases.
If you competed in the 2022 Open, this is your chance to measure your progress over the past three years. If you're new to the Open, get ready for a true CrossFit® test that combines gymnastics, cardio, and weightlifting in perfect harmony.
This year's workout follows a simple but brutal pattern: pull, jump, lift - repeat with increasing difficulty. What makes 25.2 particularly challenging is how it forces you to manage your grip fatigue while still handling increasingly heavy thrusters.
The workout seems simple on paper, but the combination of movements creates a unique fatigue profile that requires smart pacing and strategy.
Unlike many Open workouts that feature a single modality or couplet format, this triplet design with progressive loading will reveal any weaknesses in your fitness and recovery capacity.
Movement Breakdown & Strategy for CrossFit® Open 25.2
Pull-Up Strategy: How to Handle the Progression
The pulling progression in 25.2 is where things get real. You’ll start with 21 pull-ups, move into 18 chest-to-bars, and finish with 15 bar muscle-ups. If you don’t have a solid strategy here, you’ll gas out before the heavy work even starts.
Grip choice matters.
If you’ve got solid upper-body strength, going wider on your pull-ups and chest-to-bars can reduce the overall range of motion.
If pulling power isn’t your strong suit, a slightly narrower grip (just outside your shoulders) will help engage your biceps more and make the reps feel smoother.
Don’t just jump up and wing it—dial in your grip, your kip, and your set strategy so you don’t blow up early.
How to Break Up Your Sets for Maximum Efficiency
Pacing your reps the right way can make or break your score. If you burn out early, you’ll be staring at the bar instead of moving through reps.
The key? Smart sets with minimal rest.
You should never be doing more than 35-40% of your max fresh unbroken set ability at any given time.
If you are able to do 15-20 chest-to-bar then you might be looking at 2 sets whereas an athlete who is able to do 35 reps unbroken when fresh needs to be focused on singles.
Elite athletes might go for 21 unbroken pull-ups, hit the chest-to-bars in 1-2 sets, and break the muscle-ups into 2-3 quick sets. If that’s not you, play it smarter.
For intermediate athletes, breaking pull-ups into 7-7-7 or 8-7-6 will keep fatigue in check. Chest-to-bars should be manageable in sets of 6-6-6, and muscle-ups should stay in the 3-4 rep range to avoid burnout.
Beginners, don’t get caught trying to go unbroken—small, sustainable sets will keep you moving. Stick to 4-5 reps at a time for pull-ups, 3-4 reps for chest-to-bars, and 2-3 reps for muscle-ups.
And if your chest-to-bars drop to just a few at a time, switching to fast singles might actually be your best move.
This workout isn’t about heroics—it’s about consistency. Breaking early and often keeps your transitions quick and your movement crisp. Trust the process, and you’ll stay in the fight longer.
Common Pull-Up Mistakes & How to Fix Them
If you want to keep moving and avoid costly no-reps, clean up your technique early.
The biggest mistake? Not fully extending at the bottom—cutting the range of motion short is a surefire way to get flagged.
Another issue is over-kipping, which burns energy fast without adding much power. Poor timing between your kip and pull makes the movement inefficient, and if your lats aren’t engaged, you’ll be muscling through reps instead of moving smoothly.
Dial in your movement from the start, because fatigue will only make bad form worse. Stay close to your equipment so you can transition from the pull-up bar to your jump rope without wasting time.
Keep chalk handy but don’t overuse it—chalk breaks eat up seconds you don’t have. When you hit the bar muscle-ups, smaller sets with short, controlled rests will help you avoid burnout and long recovery periods that wreck your score.
To keep your back fresh, find a smooth kipping rhythm instead of yanking yourself up with aggressive pulls. Engage your core to keep your kip powerful and controlled.
As you fatigue, make sure your chin is clearly over the bar—don’t leave it up to chance. And if reps start getting grindy, take a quick planned break instead of pushing to failure. A few seconds of rest beats standing around staring at the bar.
Scaling Options:
For RX athletes, it’s all as prescribed. If you’re scaling you’ll be focusing on jumping pull-ups, chin-over-the-bar pull-ups and chest-to-bar pull-ups.
Scaled Masters athletes will see jumping pull-ups, jumping chest-to-bar pull-ups, and chin-over-the-bar pull-ups
If you’re doing jumping pull-ups, loosen your grip on the way down and use just enough leg assistance to save your arms for the thrusters.
Play smart, and you’ll stay in the game longer.
Double-Under Strategy: Stay Smooth, Stay Efficient
Double-unders are the bridge between pulling and thrusters, with reps decreasing each round (42, 36, 30).
The key? Find a rhythm that keeps you moving without spiking your heart rate. You’ve got two solid approaches: fast or controlled.
- Fast: Go unbroken with a high bounce and quick wrist rotation. Great if you’re confident and can keep your breathing steady.
- Controlled: Break into 2 sets (21-21, 18-18, 15-15) with minimal rest. This helps avoid trip-ups and keeps your heart rate in check.
To stay consistent, focus on maintaining a smooth, relaxed bounce about 2-3 inches off the ground. Keep your breathing steady (inhale every 3-4 jumps), and relax your grip, shoulders, and face—tension wastes energy. If you miss a rep, don’t overthink it. Take a breath and jump right back in.
Positioning Tips
Stand tall with a slight knee bend, elbows close to your ribs, and keep the rope skimming just in front of your toes. This setup keeps you efficient and ready for what’s next.
Scaling Options
RX athletes will hit double-unders as written.
Scaled athletes will be doing single unders and Scaled Masters will also be doing single unders. No matter which category you fall into, keep the rhythm smooth and the breaks short.
Thruster Strategy: Move Smart, Lift Efficiently
The thrusters in 25.2 get heavier each round, so don’t expect this to feel the same from start to finish. For women, the weights are 65, 75, and 85 pounds. For men, they’re 95, 115, and 135 pounds.
As fatigue builds, smart pacing and solid mechanics will make all the difference.
Body Type Adjustments:
- Taller athletes: A slightly wider stance can help accommodate longer femurs and improve stability.
- Shorter athletes: Take advantage of your mechanical edge with a quick cycle rate.
- Stronger legs, weaker shoulders? Break sets to save your shoulders.
- Stronger shoulders, weaker legs? Manage your sets to avoid excessive leg fatigue.
Before the workout, ask yourself: How does the final weight feel when fresh?
If you can handle all 15 reps unbroken, plan for 2 sets in the workout. If it feels heavy when you’re fresh, break early and often through the first two sets and the final round to avoid burnout.
How to Break Up Your Thrusters:
- Elite athletes: Unbroken if possible, but comfortable breaking into 2-3 sets if needed.
- Intermediate:
- 21 reps → 11-10 or 7-7-7
- 18 reps → 10-8 or 6-6-6
- 15 reps → 8-7 or 5-5-5
- Beginners: Stick to smaller sets of 4-5 reps with brief rest. If the heavier thrusters feel rough, go with sets of 3-5 reps to stay controlled.
A descending rep scheme (like 8-7-6) can help mentally and prep you for the next movement.
You can also consider descending reps to help mentally and set you up for the next movement ex 8,7,6
Avoid These Mistakes:
- Not locking out at the top – Stand fully to avoid no-reps.
- Bar not in line with the body at the top – Push the bar slightly back at the top to ensure it’s in line with your ears or the middle of your body when viewed from the side
- Poor front rack position – Keep elbows high to avoid unnecessary fatigue.
- Letting the bar drift forward – Stay upright and drive through your heels.
- Rushing the descent – Keep control to maintain balance and positioning.
Transition Like a Pro:
- Keep your barbell close to your jump rope area to save steps.
- Take a moment to lay your jump rope down so that you can easily pick it up and go on your next set
- Before each thruster set, take 2-3 deep breaths to stabilize.
- If possible, set up three separate barbells with pre-loaded weights to avoid transitions.
- If using one barbell, have assistance loading between rounds (but no help steadying the bar).
To stay efficient across all three rounds, keep elbows high in the front rack, drive through your heels, and fully lock out at the top.
Use the brief moment at the top of each rep to take a controlled breath, and consider loosening your grip slightly at the top to save your forearms.
Scaled Weights:
- Women: 45/55/65 lb
- Men: 65/85/105 lb
- Masters Scaling:
- Women: 35/45/55 lb
- Men: 45/65/75 lb
No matter your level, focus on clean movement and smart pacing to keep those thrusters working for you—not against you.
How to Pace CrossFit® Open 25.2 Based on Your Skill Level
Elite Athlete Strategy: Sub 7 to 8 Minute Finish
If you’re gunning for an elite time, execution needs to be dialed in from the start. Every movement should be intentional, every break calculated.
Pull-ups: Unbroken. No excuses.
Chest-to-Bar: 1-2 quick sets. No extra rest.
Bar Muscle-Ups: Play it smart
- DO NOT go to failure.
- Short rest between sets is key.
- You can break into three quick sets and still finish in time.
Double Unders: Not even a factor. Unbroken
Thrusters: The Make-or-Break
- Bar 1: Unbroken. No hesitation.
- Bar 2: This is where the workout is won or lost.
- Your approach here depends on your bar muscle-up capacity.
- If you know you can go unbroken on BMU no matter what, then go unbroken here.
- If not, break into 2 sets—save enough gas for smooth bar muscle-ups.
- Bar 3: All-out. No pacing, no strategy—just send it.
Advanced Athletes: How to Redline Without Blowing Up
If you’re pushing for a sub-8-10 minute finish, your strategy needs to be aggressive but controlled. The key? Prepare for the final chunk of work.
- Pull-ups: 2 sets is ideal we don't need to rush
- Chest-to-bars: 2-3 sets should be the goal, short rests
- Bar muscle-ups: Knock these out in 3-5 quick, efficient sets. No more than 30% of your max set
- Double-unders: Unbroken. No excuses—this is your recovery movement.
- Thrusters: 21 can be 2 sets, 18 is the cornerstone of the workout, 3-4 sets is fine as long as you can get to the bar muscle up with energy to execute your plan. 15 is everything you got, don't go to failure unless it's the last rep.
Even at this level, don’t get caught grinding through unnecessarily big sets. Short, controlled breaks always beat sloppy, fatigued reps.
Grip fatigue sneaks up fast, and if your hands are shot before the muscle-ups, you’re in trouble.
The biggest mistake? Coming out too hot.
That first round of 21 pull-ups and thrusters might feel easy, but they can derail your pace if you overdo it. Stay disciplined, stay efficient, and push the pace when it matters.
Intermediate Athletes: Balancing Speed and Efficiency
If you’re aiming for a 10-12 minute finish, smart pacing is everything. The goal isn’t to sprint—it’s to keep moving without hitting a wall.
- Pull-ups: Break into 3-4 manageable sets from the start, even if you feel fresh. Burning out early will cost you later.
- Double-unders: Unbroken if possible, but don’t be afraid to break if your heart rate is getting too high.
- Thrusters: Stick to a structured break strategy:
- 21 reps → 7-7-7
- 18 reps → 6-6-6 or 5-5-4-4
- 15 reps → 3-3-3-3-3, or singles
Your biggest focus? Consistent movement.
Don’t let any one movement drain you to failure. If your heart rate spikes, take 2-3 controlled breaths and get back to work.
From experience in 22.3, intermediates who broke their sets early and stayed disciplined outperformed those who tried to go unbroken and crashed. Stick to your plan, trust the pacing, and you’ll finish strong.
Beginner Athletes: How to Survive and Thrive
If you’re new to the Open or just hoping to finish within the 12-minute cap, your focus should be on steady movement—not speed. The worst mistake? Going too hard, too soon, and hitting a wall.
- Pull-ups: Stick to small, manageable sets of 3-5 reps with quick rest periods (5-8 seconds).
- Thrusters: 3-4 reps per set with controlled breathing between to keep fatigue under control, never within 2 reps of failure
- Double-unders: break whatever is comfortable and allows you to not redline
Your goal isn’t to race the clock—it’s to stay moving and get as far as possible. If you hit a movement you can’t do (like bar muscle-ups), focus on accumulating as many reps as possible on the movements you can.
Scaling is always an option if it helps you maintain the intended workout stimulus—don’t be afraid to use it.
Finishing under the cap is the real win. Stay steady, stay smart, and keep chipping away.
Strategy for When You’re Unsure About a Movement or Playing the Tiebreak Game
First things first—your tiebreak time is way less important than getting even one rep of that movement. If there’s a gymnastics movement you can do but it’s not a strength, your #1 goal is to get there feeling composed so you can actually knock out some reps.
Now, if you absolutely cannot do that next movement, that’s when you shift gears and go all-in on a fast tiebreak time. But if you’re in that gray area—maybe you’ll get a bar muscle-up, maybe not—here’s the move:
- Workout Attempt #1: Give yourself the best shot to get at least 1 rep. Fresh grip, solid setup, paced effort to get to the next movement with as little fatigue as possible.
- Workout Attempt #2 (possible Re-do): If you don’t get a rep on your 1st attempt, then the plan on your second attempt changes.
It's a race to the tiebreak. Be more aggressive with your sets, heart rate, and flirting with that redline approach.
This way, you either get a game-changing rep or you retest and get a solid tiebreak time. No wasted effort, no regrets.
Breathing Strategies to Prevent Gassing Out
The Right Way to Breathe During Pull-Up Variations
Dialing in your breathing during pull-ups can mean the difference between staying fresh or hitting a wall too soon. Poor breathing leads to quicker fatigue, sloppy reps, and blown-up grip—so let’s fix it.
- Pull-ups: Exhale as you pull up, inhale at the bottom. This keeps your core engaged and prevents early burnout.
- Chest-to-bar pull-ups: Take a full breath at the bottom while your arms are extended—this is your only real chance to get good air.
- Bar muscle-ups: Breath at the top of the rep. There is plenty of time to take a breath or two at the top, brace as you come down and exhale as you drive up.
When breaking sets, take 3-5 deep belly breaths to help clear lactate and reset your rhythm.
A common mistake? Holding your breath during kipping.
This spikes fatigue fast. As your heart rate climbs, prioritize controlled breathing over saving half a second between reps—your endurance will thank you.
The Best Breathing Pattern for Double-Unders
Breathing right during double-unders can be the difference between smooth, efficient sets and a complete meltdown. The key? Sync your breath with your jumps to stay in control.
- Try to keep your breathing as relaxed and normal as possible.
- Try inhaling for 2-3 jumps and exhaling for 2-3 jumps to keep your breathing steady.
- Avoid holding your breath—it’s a common mistake when athletes focus too hard on the movement.
- If your breathing gets shallow or erratic, break your set, take 2-3 deep breaths, and restart with a steady rhythm.
- If you trip up, use that moment to take a deep breath before jumping back in—turn the mistake into a mini recovery instead of rushing and tripping again.
Dial in your breathing, and you’ll stay relaxed, efficient, and ready for what’s next.
How to Optimize Your Transitions & Rest Breaks
In a 12-minute workout like 25.2, transitions can make or break your score. A fast transition isn’t about sprinting to the next movement—it’s about moving efficiently with purpose while staying composed.
A wasted transition happens when you rush from one movement to the next without taking a needed breath, only to stand there gasping for air. The difference? Intentionality.
How to Execute a Fast Transition:
- Take 2-3 deep breaths as you move between stations—this helps reset your breathing and keeps your mind focused.
- Move with control, not panic—staying composed keeps your energy output steady.
A smart transition keeps your pace up without burning unnecessary energy—so move deliberately, breathe intentionally, and stay in control.
Maximizing Efficiency: Every Step and Second Counts
Every second in 25.2 matters.
The less time you waste between movements, the better your score. Set yourself up for success by keeping everything within reach so you can move seamlessly between stations.
- Set up smart: Keep your chalk, jump rope, and barbell positioned for minimal movement. If possible, place your chalk bucket between your pull-up bar and barbell to save steps.
- Drop straight into your next movement: After pull-ups, land where your jump rope is waiting. After double-unders, place your rope down cleanly and step immediately to your barbell—no wandering, no hesitation.
- Pre-load your barbells: If space allows, set up three separate barbells to eliminate weight changes. If using a single bar, organize your plates for the fastest swap possible.
Planned Rest vs. Forced Rest
A deliberate 5-second break at 80% fatigue is always better than pushing to 100% and needing 20+ seconds to recover while gasping for air. Plan your breaks, stay in control, and keep your workout flowing.
The Best Warm-Up & Mobility Drills for Pull-Ups, Double-Unders, and Thrusters
A strategic warm-up can set the tone for a strong performance in 25.2. Start 20-30 minutes before the workout with 3-5 minutes of light cardio—rowing or biking are ideal since they warm you up without burning out your grip.
Step 1: Prep Your Pulling Muscles
- Passive Hang: 30-60 seconds to open up the shoulders.
- Scapular Pull-Ups: 10 reps to activate the lats.
- Strict Pull-Ups: 5-8 reps at submaximal effort (or ring rows if needed).
- Kipping Pull-Ups: 5-8 reps focusing on smooth technique, not speed.
To prime your grip without over-fatiguing it, do 2-3 rounds of:
- 10-second active hangs
- 10-second forearm stretching
Step 2: Dial in Your Double-Unders
- 2 sets of 15-20 reps, focusing on rhythm, not speed.
Step 3: Build Your Thruster Readiness
- 10 air squats
- 10 PVC pipe thrusters
- 5-8 empty barbell thrusters
- 3-5 reps at each of your working weights to prime for load progression.
Step 4: Mini Workout Primer
Two minutes before go-time, run through a quick primer at 60-70% effort:
- 5 pull-ups
- 10 double-unders
- 5 light thrusters
This final push fires up movement patterns without causing fatigue. By the time the clock starts, you'll be warm, prepped, and ready to attack 25.2.
The 3 Key Mobility Drills for Bar Work and Front Rack
To crush 25.2, you need mobility that supports efficient bar work, a strong front rack, and stable squats. These three drills will prep you for everything from bar muscle-ups to heavy thrusters.
1. Shoulder Mobility for Bar Work
- 10 shoulder pass-throughs with a PVC pipe or resistance band to open up overhead range.
- 30 seconds of skin-the-cats on the bar (or modified on rings) to prep for the full range of motion needed for bar muscle-ups.
2. Front Rack Prep for Thrusters
- 60 seconds of banded wrist extensions (30 seconds per wrist) to improve positioning.
- 10 barbell front rack lunges with an empty bar to open up the thoracic spine, wrists, and hips—critical for keeping thrusters smooth and efficient.
3. Ankle & Hip Mobility for Squatting and Rebounding
- 10 ankle rolls in each direction to improve foot positioning in thrusters and smooth out double-under rebounds.
- 30-second deep squat hold, using elbows to gently push knees outward—this helps improve squat depth and overall stability.
Dialing in these drills will make your pulling, squatting, and front rack positioning more efficient, setting you up for a stronger 25.2 performance.
Essential Activation Drills for Pulling and Pushing Strength
25.2 demands both pulling power (pull-ups, chest-to-bars, bar muscle-ups) and pushing strength (thrusters). Get these opposing muscle groups fired up with a quick activation circuit that builds stability and primes movement efficiency.
1. Upper Body Activation for Stability
- 10 banded pull-aparts to engage the rhomboids and rear delts.
- 10 PVC pass-throughs to open up the shoulders and activate the lats.
- 10 push-ups with a plus (adding a protraction at the top) to fire up the serratus anterior—key for overhead stability in thrusters.
2. Kip-Specific Core Engagement
- 5-8 hollow rocks + superman holds (3-5 sec each) to reinforce the body positions needed for efficient kipping.
- 5 slow, controlled kipping swings on the bar—no pulling up, just focusing on smooth timing and lat engagement.
These activation drills prep the exact muscle groups that will take a beating in 25.2 without burning out your energy before the clock starts. Get warm, stay sharp, and hit the workout ready to move efficiently.
The Mental Trick to Staying Calm Under Fatigue in 25.2
The biggest mental battle in 25.2 happens when your grip starts to fail and your heart rate spikes at the same time.
Feeling your forearms burn? That’s normal.
The key? Control your focus, not your fatigue.
It’s not a sign you’re falling behind—it’s a sign you’re in the fight.
The athletes who look calm in 25.2 aren’t feeling less pain—they’ve just mastered how they respond to it.
Here’s how you can do it too.
Step 1: Break It Down
Instead of thinking about the full workout, split it into nine mini-sections—one for each movement in each round. Focus only on the section you’re in.
- Stay present: Don’t stress about what’s next—just commit to the rep in front of you.
- Breathe first, move second: When the pain sets in, control your breathing before worrying about speed.
- Take one rep at a time—rushing to “just get it over with” leads to missed reps and wasted time.
Step 2: Reframe the Pain
- Discomfort means you’re pushing your limits—don’t see it as a stop sign.
- Visualize success before the workout even starts—mentally rehearsing your best performance builds confidence.
- When fatigue gets brutal, count your breaths, not your suffering.
Step 3: Use Positive Self-Talk
Shift your focus away from discomfort with simple, repeatable phrases:
- “Smooth and strong”
- “One more rep”
- “Stay in control”
Step 4: Remember Why You Train
- When things get brutal, connect to your deeper motivation beyond just a leaderboard score.
- The athletes who thrive in 25.2 don’t just “tolerate” pain—they maintain form and make smart decisions despite it.
Pain is inevitable, but falling apart is optional.
Stay composed, trust your training, and keep moving.
How to Recover After 25.2's Grip and Posterior Chain Demands
Targeted Stretches for Grip, Shoulders, and Hips
Once 25.2 is in the books, don’t just collapse on the floor—your recovery starts immediately.
5-10 minutes of light movement (easy rowing or slow cycling) will flush out metabolic waste without adding extra grip strain.
Once your breathing is back under control, dial in these key recovery stretches to hit the muscle groups that took the most damage.
Grip & Forearms: Undo the Barbell & Pull-Up Tax
Your forearms and grip just got torched—time to reset.
- Active forearm stretches: 60 seconds total—30 seconds palms up (wrist extension), 30 seconds palms down (wrist flexion).
- Finger extensions & flicks: Gently stretch and open your hands to restore blood flow to the gripping muscles.
Shoulders & Lats: Open Up After All That Pulling
Your shoulders took a beating in the pull-up variations. Let’s give them some space.
- Doorway stretch: 30 seconds per side to open up the front of the shoulder.
- Cross-body shoulder stretch: 30 seconds per side to relieve posterior shoulder tension.
- Lat stretch: Hold onto a wall or rig, slowly rotate your torso away—30 seconds per side to release the lats.
Legs & Hips: Loosen Up for the Next Training Day
Thrusters and double-unders wreck your legs—here’s how to fix that.
- Standing quad stretch: 30 seconds per leg to lengthen tight quads.
- Deep lunge with arm overhead: 30 seconds per side to open the hip flexors and improve overhead mobility.
- Deep squat hold: 60 seconds, elbows pressing knees out—perfect for decompressing your lower back and loosening up the hips.
Spend time on recovery now, and you’ll feel way better walking into your next training session.
Grip, Lat, and Quad Recovery: The Three Trouble Spots
The mix of pull-ups, chest-to-bars, bar muscle-ups, and heavy thrusters in 25.2 leaves three main areas wrecked: grip, lats, and quads. Here’s how to reset them so you can recover faster.
Grip Recovery: Save Your Forearms
Your grip got destroyed—time to bring it back.
- Contrast baths: 1 minute in cool water, then 1 minute in warm water. Repeat 3-5 times to flush out fatigue.
- No water? No problem. Try gentle active recovery:
- 30 seconds squeezing a soft stress ball.
- 30 seconds opening your hand wide and splaying your fingers.
- Forearm self-massage: Use your opposite thumb to work out any tight spots.
Lat Recovery: Open Up Your Back
Your lats took a beating—don’t leave them tight.
- Gentle bar hang (30-60 seconds) to decompress the shoulders if your grip allows.
- Self-massage along the sides of your back where your lats attach to your spine—1-2 minutes per side.
- Thoracic extensions over a rolled towel to counteract the forward-leaning position of thrusters.
Quad & Lower Body Recovery: Flush Out the Fatigue
Double-unders and thrusters add more lower-body fatigue than you think.
- Elevate your legs above heart level for 3-5 minutes to promote blood flow return.
- Self-massage: 1-2 minutes per area—quads, calves, and glutes.
Most athletes don’t realize how much lower body fatigue this workout creates. Prioritize recovery now, and you’ll be ready to attack your next training session.
Nutrition, Compression, and Sleep: Your 24-Hour Recovery Plan
The first 24 hours after 25.2 are crucial for bouncing back strong. Focus on these three recovery pillars to reset your body and be ready for the next training session.
1. Dial in Your Nutrition
- Rehydrate immediately: Within 30 minutes post-workout, drink 16-24 oz of electrolyte-rich fluid to replenish what you lost.
- Fuel up smart: Have a 3:1 carbohydrate-to-protein meal or shake to kickstart muscle recovery.
- Fight inflammation: Include tart cherries, turmeric, or fatty fish in your meals to help manage soreness from all the pulling and pushing.
2. Use Compression for Faster Muscle Recovery
- Forearms: Compression sleeves for 1-2 hours post-workout can help flush out swelling from all the bar work.
- Quads & Shoulders: Compression on these areas can reduce soreness and improve circulation after thrusters and pull-up variations.
3. Prioritize Deep Sleep
- Grip fatigue, shoulder stress, and CNS overload mean your body needs solid rest.
- Aim for 8-9 hours of sleep in a cool, dark room to maximize recovery.
- Take magnesium before bed to relax your forearms and shoulders.
- No screens at least an hour before bed—max-effort gymnastics and heavy thrusters leave your nervous system wired, and blue light will only make it worse.
Recovery isn’t just about what you do in the gym—it’s about what you do after the workout. Nail these steps, and you’ll be ready to go again faster.
Final Tips to Dominate CrossFit® Open 25.2
As we've said in this strategy, pacing and execution are everything—but if there are some key takeaways to remember, it would be these:
Biggest Mistake? Burning Out Too Soon.
Grip fatigue sneaks up fast in this workout. You might feel great blasting through the first 21 pull-ups, but if you hit the bar muscle-ups fried, your reps will fall apart. Break early, stay consistent, and protect your grip.
Pacing > Going All-Out
This isn’t a sprint—it’s about managing gymnastics fatigue and barbell loading. Athletes who pace at 80% from the start will crush those who go out at 95% and fade. Stick to a controlled effort so you can actually execute when it matters.
Set a Realistic Goal Time:
- Elite (Strong Gymnastics & Barbell): 7-8 min
- Comfortable with BMUs but not a strength: 8-10 min
- BMU singles only: 11-12 min
- Scaling? Move consistently and finish under 12 min
Success in this workout isn’t just about strength or endurance—it’s about strategy, efficiency, and staying composed under fatigue.
Know your weaknesses, adjust your pacing, and trust your strategy. The best scores won’t come from those who go the hardest—they’ll come from those who execute the smartest.
Now get out there, trust your plan, and send it when it counts.
Oh, one last thing!
This week’s strategy guide is brought to you by Rx Smart Gear, who makes my favorite jump ropes AND gymnastic grips. Right now you can save 20% on your entire order by going to rxsmartgear.com and using the code “WODPREP"
Here’s everything you need to crush 25.2 CrossFit® Workout:
Beginner rope - RXSG CustomFit Rx Jump Rope w/ 3.4 or 2.6oz cable
Advanced rope - RXSG Evo Speed Ropes. I use the Evo G2 w/ uncoated 1.3 oz cable
Alec Smith 2.0 Grips
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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
