It’s the last week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.3.
For this week, we will max out one lift on Monday, to try to get the most rest for whatever comes our way on Friday for the Open workout. 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 day will be on Tuesday. 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
BKSQ or FRSQ – 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 HGCN
*goal: can go up in weight but not back; don’t go up in weight until you can sync your breathing with your movement
SUPPLEMENTAL
3 sets:
20 Standing Leg Abduction e/s
20 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 2×1 @90% on a 2:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 10 (5/5) SA DB PR (45/30 lbs) + 10 Goblet Squat (45/30 lbs)
*goal: consistent or faster pace on run; pick a weight that allows you to go UB on DB movements
SUPPLEMENTAL
3 sets:
20 SA Cable Lat Raise
20 Lat Pulldown
WEDNESDAY
WEIGHTLIFTING
DL 2×1 @90% on a 3:00 INT
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
10 Pull Ups
12 RKBS (70/55 lbs)
15/12 Cal Row
*goal: break up movements less as workout goes on; consistent to faster pace on rower
SUPPLEMENTAL
3 sets:
20 Pendlay Row
20 Reverse Lunge e/s
THURSDAY
WEIGHTLIFTING
BN 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) 8-12 WB
min 2) 30-50 SU
min 3) 8-12 Push Ups
min 4) REST
*goal: can go up in weight but not back; practice breathing and smooth cycling for WB
SUPPLEMENTAL
3 sets:
20 Cable Flye
20 Cable Tricep Pressdowns
FRIDAY
CF Open 25.3 – TBA!
The workouts are announced on Thursday evenings, so check back Thursday night or Friday morning to see what it is!
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 60:
1000m Row
1:00 (:30/:30) DB Waiter Hold
20 (10/10) SA RKBS (no heavier than 35 lbs)
20 Walking Lunges (with weight used for KBS)
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
