My 2025 CrossFit Open Predictions
The open is just over a month away. I thought it would be fun to channel my inner Dave Castro. To see what tortures were in-store for the CrossFit community this year.
Workout 25.1:
12-Minute AMRAP (As Many Rounds As Possible):
- 60 Calorie Row
- 50 Wall Balls (20/14 lbs to 10/9 ft target)
- 40 Toes-to-Bar
- 30 Dumbbell Snatches (50/35 lbs)
- 20 Bar Muscle-Ups
Why: This is the classic “chipper” we’ve all come to know and, well, tolerate. It’s a little cardio. It involves a little gymnastics and a little weightlifting. It’s basically CrossFit’s way of saying, “Let’s see how good you really are at everything.” Expect the early workout vibes to return. Pacing is key. Wall balls may make you question life choices.
Workout 25.2:
Part A
15-Minute AMRAP:
- 5 Thrusters (95/65 lbs)
- 10 Chest-to-Bar Pull-Ups
- 15 Box Jump Overs (24/20 in)
Part B
- Establish a 1-Rep Max Clean & Jerk (within 5 minutes of finishing Part A)
Why: Oh, look, it’s the two-for-one special! Cardio and gymnastics first, then, boom—time to see what your legs (and willpower) have left. Thrusters love to make an Open appearance. They live rent-free in Dave Castro’s head. Let’s not pretend a heavy lift isn’t inevitable. The drama of setting a max lift after 15 minutes of suffering?
Workout 25.3:
For Time (12-Minute Time Cap):
- 21-15-9 Reps of:
- Deadlifts (225/155 lbs)
- Handstand Push-Ups
Immediately into:
- 9-15-21 Reps of:
- Bar-Facing Burpees
- Overhead Squats (95/65 lbs)
Why: A mix of strength, gymnastics, and “why do I do this again?” intensity. The deadlift + HSPU combo is a fan favorite. The switch to overhead squats guarantees your shoulders will love (read: hate) you by the end. Burpees are just there to ensure you don’t get too comfortable.
What to Expect:
- Rower? Check. Dumbbells? Double check. Gymnastics? Oh, absolutely. Bar muscle-ups and handstand push-ups are basically Open royalty at this point.
- Be ready for some progression—heavier barbells, stricter standards, or movements that force you to level up mid-workout.
What do you think? Did I nail it, or am I way off? Either way, start practicing those wall balls and snatches because you know they’re coming.