CrossFit Open 25.3

25.3For Time · 20:00

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Start CrossFit Open 25.3 with the timer

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

Loads

Rx

Men: Deadlift 225 lb (102 kg), clean 135 lb (61 kg), snatch 95 lb (43 kg)

Women: Deadlift 155 lb (70 kg), clean 85 lb (38 kg), snatch 65 lb (29 kg)

Scaled

Men: 135, 95, 65 lb (61, 43, 29 kg); scaled wall walks

Women: 85, 65, 45 lb (38, 29, 20 kg); scaled wall walks

Movements

Wall Walk
Row
Deadlift
Clean
Snatch

Movement standards

Wall walks start chest-down on the floor and finish with hands at the line by the wall. Deadlifts finish with hips and knees locked. Any style of clean and snatch.

Equipment

Barbell
Concept2 Rower
Wall for wall walks

Coaching notes by goal

Bulking: Posterior-Chain Strength

Before: 4 sets × 4 Deadlifts at 80% + 3 × 3 Power Cleans. Rest 2.5 min.

Pacing: Deadlifts in big touch-and-go sets, cleans and snatches in quick singles or small sets. Keep the rows smooth, not a sprint.

After: 3 × 10 Back Extensions + 3 × 12 Lat Pulldowns.

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

Maintaining: Mixed-Modal Pacing

Before: Easy row 5 min, 2 wall walks, then build an empty bar through deadlift, clean and snatch.

Pacing: Hold a steady calorie pace on the first row so the barbell sets don't fall apart. Wall walks are controlled, never rushed.

After: 8 min easy bike + hamstring stretch.

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

Cutting: Aerobic Base

Before: 6 min Zone 2 row + hip hinge drills.

Pacing: Rows at a sustainable pace and short planned sets on the bar; prioritize clean reps over speed.

After: 15 min Zone 2 walk.

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/2025/3; fitnessvolt.com and theprogrm.com 25.3 coverage