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Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Run, DB Push Press and RowEvery 1 min for 18 mins, alternating between:
Run, 100 m
8 Dumbbell Push Press, pick load
Row, 150 m
Alt EMOM 10 mins: Toes-to-bars and Handstand Walk PracticeEvery 1 min for 10 mins, alternating between:
10/10 Toes-to-bars
Handstand Walk Practice
10 rounds for time of:
3 Power Clean & Jerks, 135/95 lbs
3 Lateral Burpee Over Bars
Lifting: Shoulder Press, Push Press and Push JerksShoulder Press 3-3-3, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
For time:
Run, 400 m
21 Shoulder Press, 95/65 lbs
Run, 400 m
21 Push Press, 95/65 lbs
Run, 400 m
21 Push Jerks, 95/65 lbs
Run, 400 m
Back Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 9 mins of:
2 Wall Walks
14 Wall Balls, 20/14 lbs
3 rounds for time of:
20 Hollow Rocks
15 AbMat Sit-ups
10 Toes-to-bars
25.1 Rx’d – CrossFit Games OpenAs many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 50/35 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
As many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 35/20 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
DB:
◦ Start standing with your back to the DB.
◦ The first rep of each clean-to-overhead set may be taken directly from the ground.
◦ There is NO requirement to pause at the hang on the first rep.
◦ You can choose either arm to complete the required reps.
◦ You may switch hands at any time after the rep is credited.
◦ Must jump over the DB on each burpee, not behind or in front.
◦ No rep means redo entire burpee.
WL:
◦ Must start behind and finish over the line.
◦ Must touch knee and reach full open hip extension on each lunge.
◦ During the lunge, each 15-foot section is considered 1 rep.
◦ If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.
◦ No rep means repeat enture 15″ section.
Workout Description & Scorecard
SRCF 2025 Registered Open Athlete Count: 31
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
Snatch Balance 3-2-1-1-1Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
42 Double Unders
21 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
SRCF 2025 Registered Open Athlete Count: 20
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
Front Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Cal, Toes-to-bars, Double DB Front Squats, and Double Unders5 rounds for time of:
15/12 Row Calories
10 Toes-to-bars
12 Double Dumbbell Front Squats, 50/35 lbs
20 Double Unders
2025 CF Games Open Registered Athletes: 12
25.1 Open Announcement to Feature Austin Hatfield, Roman Khrennikov & Haley Adams
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row, 200 m
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row, 200 m
2025 CF Games Open Registered Athletes: 11
2025 CrossFit Open Will Include a Repeat Workout
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Bar Muscle-ups, Box Jumps, and Hand Release Push-ups4 rounds, 1 min per station, for max reps of:
Row Calorie
Bar Muscle-up
Box Jump, 24/20 in
Hand Release Push-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Every 1 min for 10 mins do:
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
SRCF “Stop the Slop 3.0”For time:
Run, 400 m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Snatches, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
Run, 400 m
Photo by @snoridgecrossfit
