CrossFit Open 25.1

25.1AMRAP · 15:00

As many reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-ft walking lunge (2 × 15 ft)

After each round, add 3 reps to the burpees and the hang clean-to-overheads.

Start CrossFit Open 25.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell

Women: 35 lb (15 kg) dumbbell

Scaled

Men: 35 lb (15 kg) dumbbell

Women: 20 lb (10 kg) dumbbell

Movements

Lateral Burpee
Dumbbell Hang Clean-to-Overhead
Walking Lunge

Movement standards

Burpees jump laterally over the dumbbell from both feet. The dumbbell starts above the knee and finishes locked out overhead. Back knee touches the ground on each lunge step.

Equipment

Single Dumbbell

Coaching notes by goal

Bulking: Dumbbell Power

Before: 4 sets × 6 DB Push Press per arm + 3 × 8 DB Hang Cleans. Rest 2 min.

Pacing: The rounds get longer every time, so start slower than feels right. Switch arms on the clean-to-overheads on your schedule, not when you fail.

After: 3 × 10 DB Rows + 3 × 12 Lateral Raises.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Rising-Volume Engine

Before: Easy bike 4 min, then 2 rounds of 6 lateral burpees + 6 hang clean-to-overheads + 30-ft lunge.

Pacing: Even pacing: aim to start every round at the same effort. The lunge is your recovery walk.

After: 8 min easy row flush.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Density

Before: 6 min Zone 1-2 warm-up + shoulder band work.

Pacing: Step-over pace on the burpees and a steady breath on every lunge; never redline in a deficit.

After: 12-15 min Zone 2 spin.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2025/1; fitnessvolt.com 25.1 coverage