It’s the first week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.1.
For the next three weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open workouts. For the lifts we are not maxing out that week, we will be doing only 2 sets of 1 rep at 90%. The goal for these lifts is to be fast and aggressive, and keep our mind and body ready to move heavy weight without wearing us out. Our hardest conditioning days will be on Tuesdays. These days may feel short, or like “less” than your used to. The idea is to keep the intensity high and the fatigue low, so that we are the most prepared for a heavy lift and the Open.
MONDAY
WEIGHTLIFTING
BN – 20 min to work up to a heavy for the day
CONDITIONING (practice) – every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6-10 Box Jumps
*goal: can go up in height but not back; if you go up in height, you can go down in reps
SUPPLEMENTAL
3 sets:
20 Cable Flye
20 Cable Tricep Pressdowns
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 2×1 @90% on a 3:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
CF Open 20.5 – for time, partitioned any way:
40 MU / CTB PU / PU
80 Cal Row
120 WB (20/14 lbs)
20 min cutoff
*goal: have fun with the strategy! try to break things up in a way that allows you to keep moving; if you have a previous score, look it up
SUPPLEMENTAL
3 sets:
20 Standing Leg Abduction e/s
20 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 2×1 @90% on a 2:30 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, 8 RFT:
3 Wall Walk
12 (6/6) DB Box Step Up (24/20″)
20 AbMat Sit Up
*goal: focus on posture for wall walks; pick weight that allows you to keep excellent posture through whole workout
SUPPLEMENTAL
3 sets:
20 SA Cable Lat Raise
20 Lat Pulldown
THURSDAY
WEIGHTLIFTING
DL 2×1 @90% on a 3:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) EMOM for 20 min:
min 1) 20 Alt Russian Twist
min 2) 20-50 Single Unders
min 3) 15 RKBS
min 4) 10 Push Ups
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
20 Pendlay Row
20 Reverse Lunge e/s
FRIDAY
CF Open 25.1 – AMRAP 15:
3 Lateral Burpees over DB
3 DB HGCN to OH (50/35 lbs) (35/20 lbs)
30 ft Walking Lunge (2×15 ft)
*After completing each round, add 3 reps to the burpees and hang clean to overheads.
As a reminder, Vanguard Gym Strength & Conditioning is no longer a CrossFit affiliate. If you want to have your scores validated for the CrossFit Open website, there are two options:
1. Film your workout in accordance with CrossFit Open video submission standards. If you are going to do this, read this article first and get with Coach Blaze no later than Wednesday 2/26. The video submission standards are thorough. You will not be able to do the workout with other the class if you choose this method.
2. Complete the workout at a registered CrossFit affiliate between Thursday and Monday. When you are calling to other gyms, be sure to ask who there has taken the 2025 Judges Course and who will be validating scores.
SATURDAY
CONDITIONING (aerobic capacity)
AMRAP 48:
1000m Row
1:00 (:30/:30) DB Waiter Hold
20 (10/10) SA RKBS (no heavier than 35 lbs)
15 AbMat Sit Ups with arms overhead (can weight if too easy)
*goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week, and move for longer
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
