CrossFit Open 25.3 – How to Pace, Recover, and Dominate!
EverBold Newsletter: 03/13/25: #getbolder
We’re in the thick of the Open, and 25.3 is here to test your engine, barbell cycling, and ability to manage fatigue. This one is a grind—it rewards those who can pace well and stay smooth under fatigue. Let’s break it down and make sure you’re ready to crush it.
The Workout: For Time (20:00 Cap)
🔹 5 Wall Walks
🔹 50-Calorie Row
🔹 5 Wall Walks
🔹 25 Deadlifts (♀155/♂225)
🔹 5 Wall Walks
🔹 25 Cleans (♀85/♂135)
🔹 5 Wall Walks
🔹 25 Snatches (♀65/♂95)
🔹 5 Wall Walks
🔹 50-Calorie Row
First Thoughts & Key Takeaways
💭 Gut Reaction: This workout is all about balancing grip, posterior chain endurance, and smart pacing. If you blow up too soon, that final row is going to feel like a marathon, at full speed.
🔎 What to Watch Out For:
Wall Walks: 25 total reps will tax your shoulders—don’t rush them. Find a cadence you can hold.
Barbell Weight: The loads decrease as you go, but don’t let the deadlifts fry your back (posterior chain) before the cleans and snatches.
The Row: It’s easy to go too fast on the first one, only to struggle on the last. Stay in control early.
Who Will Excel?
✔️ Athletes who can manage posterior chain fatigue and barbell cycling efficiently.
✔️ Those who pace transitions well—don’t rush, but don’t waste time either.
✔️ Anyone with a strong engine who can push hard without overdoing it.
🚨 Pitfalls to Avoid:
❌ Going out too hot on the row. Stay controlled so you don’t regret it later.
❌ Trying to go unbroken on the deadlifts—save it for the rest of the workout.
❌ Sprinting wall walks. Smooth and steady wins the race here.
Strategy for Every Level
🔥 Elite & Semifinals Athletes:
✔ Row: Stay at about 80% effort on the first row.
✔ Wall Walks: No wasted movement, smooth cadence.
✔ Deadlifts: 2-3 sets (e.g., 13-12 or 10-10-5).
✔ Cleans: Fast singles or small touch-and-go sets
✔ Snatches: Start with small sets, then transition to fast singles.
✔ Final Row: Build speed every 10 calories, finishing with an all-out sprint.
💪 RX Athletes:
✔ Row: Start below threshold and increase near the end.
✔ Wall Walks: Stay controlled with steady breathing.
✔ Deadlifts: 3-5 manageable sets (e.g., 10-8-7 or 5-5-5-5-5).
✔ Cleans: Fast singles.
✔ Snatches: Fast singles.
✔ Final Row: Maintain steady effort, ramp up the last 20 cals.
Pre-Workout Prep: Warm-Up & Activation
🚀 Prime These Areas:
Posterior Chain (Glutes, Hamstrings, Midline Stability)
Shoulder Strength & Stability
General Warm-Up:
✅ 3:00 Row or Assault Bike (steady pace)
✅ 10-20 Banded Good Mornings
✅ 5-10 Inchworms
✅ 20 Air Squats
Workout-Specific Prep: 🔹 Wall Walks: 3 controlled reps
🔹 Row: 10 cals at increasing intensity
🔹 Deadlifts: Build to workout weight (3-3-2)
🔹 Cleans: 3 sets of 3 light reps, then 3 reps at weight
🔹 Snatches: 5 light reps, then 3 reps at weight
Execution: The Game Plan for 25.3
🔹 Row: Moderate pace first, sprint finish last.
🔹 Wall Walks: Steady cadence, avoid sloppy reps.
🔹 Deadlifts: Save your posterior chain—controlled sets.
🔹 Cleans & Snatches: Fast singles, or small sets, quick transitions.
🔹 Final Row: Empty the tank!
👊 Mindset Tip: Stay locked in and efficient—every rep counts. Avoid unnecessary no-reps and don’t waste movement.
Should You Redo?
✅ Consider a redo IF:
You mismanaged pacing on the row or wall walks.
Your barbell cycling fell apart from fatigue.
You feel like you can cut 30+ seconds.
🚫 One & Done IF:
You paced well and stuck to your strategy.
Your grip and shoulders are fried.
You feel like you cannot cut 30+ seconds.
Final Thoughts: Smart Strategy Wins This One
This is a gritty, engine-based workout that rewards smart pacing and movement efficiency. Focus on good transitions, fatigue management, and staying smooth under fatigue.
🔥 Key Takeaways:
✔ Wall Walks = Smooth & controlled.
✔ Row = Pace early, finish strong.
✔ Barbell Work = Posterior chain preservation & efficiency.
✔ Final Row = Leave nothing in the tank!
Let’s hear how it went!
Jason
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