Open Workouts
2025 CrossFit Games
Details
Division
Individual
Comp Gender
Women
Workout Type
Foundations
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts
5 bear crawls
25 cleans
5 bear crawls
25 snatches
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes
♀ 75, 55, 35 lb (34, 25, 15 kg)
♂ 95, 65, 45 lb (43, 29, 20 kg)
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
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WORKOUT DETAILS
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RX’D AND SCALED
QUICK START
- Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall.
- At “go,” turn around and perform 5 wall walks.
- Then, complete 50 calories on the rower.
- Then, move back to the wall and complete 5 wall walks.
- Then, complete 25 deadlifts using the first weight (heaviest).
- Then, move back to the wall and complete 5 wall walks.
- Then, complete 25 cleans using the second weight.
- Then, move back to the wall and complete 5 wall walks.
- Then, complete 25 snatches using the third weight (lightest).
- Then, move back to the wall and complete the final 5 wall walks.
- Then, complete 50 calories on the rower.
- Time stops at the completion of 50 calories on the rower.
NOTES
- Gymnastics grips are NOT allowed during this workout
- Athletes may have assistance changing the barbell load or multiple bars may be used.
- If time-capped, your score will be the total number of reps completed.
- A tiebreak time is taken after each set of wall walks (see Tiebreak section below for more information).
- If the workout is completed before the time cap, there is no tiebreaker.
- For safety:
- The barbell(s) and/or any additional plates must be placed at least 5 feet (1.5 meters) from the rower and wall-walk station.
- The rower must be placed at least 5 feet (1.5 meters) from the barbells and wall-walk station.
TIEBREAK
- Record the time after you complete each set of 5 wall walks. The last completed set of wall walks will be your tiebreak time. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
EQUIPMENT
- Barbell, plates, and collars.
- Both the Rogue Echo Rower or Concept2 Rower are allowed. No other rower is allowed.
- Video submissions: A clear view of the monitor must be captured after each row — it is OK to move the camera to meet this requirement.
- Tape, cones, or any other object MUST be used to indicate 5-foot spacing is maintained between all equipment.
- Wall-Walk Setup
- Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.
- Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
- The tape line placed 10 inches from the wall must be NO LONGER than 30 inches and NO WIDER than 2 inches.
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details, weight conversions, and video submission standards.
FOUNDATIONS
QUICK START
- Athletes start behind the line, facing away from the line.
- At “go,” turn around and perform 5 bear crawls. Prior to starting the workout, mark a 5-foot (1.5-meter) section on the floor for the bear crawl. Each 5-foot distance equals 1 bear crawl rep.
- Then, complete 50 strokes on the rower.
- Then, complete 5 bear crawls.
- Then, complete 25 deadlifts using the first weight (heaviest).
- Then, complete 5 bear crawls.
- Then, complete 25 cleans using the second weight.
- Then, complete 5 bear crawls.
- Then, complete 25 snatches using the third weight (lightest).
- Then, complete the final 5 bear crawls.
- Then, complete 50 strokes on the rower.
- Time stops at the completion of 50 strokes on the rower.
NOTES
- Gymnastics grips are NOT allowed during this workout.
- Athletes may have assistance changing the barbell load or multiple bars may be used.
- If time-capped, your score will be the total number of reps completed.
- A tiebreak time is taken after each set of bear crawls (see Tiebreak section below for more information).
- If the workout is completed before the time cap, there is no tiebreaker.
- For safety:
- The barbells must be placed at least 5 feet from the rower and bear crawl station.
- The rower must be placed at least 5 feet from the barbells and bear crawl station.
TIEBREAK
Record the time after you complete each set of 5 bear crawls. The last completed set of bear crawls will be your tiebreak time. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
EQUIPMENT
- Barbell, plates, and collars.
- The Rogue Echo Rower or Concept2 Rower are allowed. No other rower is allowed.
- Tape, cones, or any other object MUST be used to indicate the barbell is placed 5 feet away from the rower and bear crawl station.
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details.
ADAPTIVE DIVISIONS
Click here to view 25.3 workout details for the 2025 Adaptive Open.
AFFILIATE OWNERS
Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats
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1 of 38The Wall Walk (Rx’d) - Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK).
2 of 38The Wall Walk (Rx’d) - Both hands must remain on the tape until both feet are on the wall.
3 of 38The Wall Walk (Rx’d) - At the top of the movement, both hands must be on the 10-inch line before the athlete may descend. Any part of the hand may touch the tape line.
4 of 38The Wall Walk (Rx’d) - On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.
5 of 38The Wall Walk (Rx’d) - The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
6 of 38Common no-reps for the Rx’d wall walk include but are not limited to: Hands leaving the 60/55-inch line before both feet are on the wall, not reaching the 10-inch tape line before descent, feet touching the ground before both hands have touched the 60/55-inch line, and measuring the tape lines incorrectly.
7 of 38Row (Rx’d and Scaled) - The monitor must be set to 0 at the beginning of each row. The monitor must count UP to the designated distance. Any damper setting may be used at any time.
8 of 38Row (Rx’d and Scaled) - Remain seated until the monitor clearly reads 50 calories. NOTE: If the time cap is reached during the row, record the calorie count at the time cap (“rollover” calories DO NOT count toward your score).
9 of 38Common no-reps for the row include but are not limited to: Standing up from the rower prior to reaching 50 calories and starting the final round without resetting the monitor to 0.
10 of 38The Deadlift (Rx’d and Scaled) - The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted.
11 of 38The Deadlift (Rx’d and Scaled) - The rep is credited when hips and knees reach full extension and head and shoulders are behind the bar when viewed from the side.
12 of 38Common no-reps for the deadlift include but are not limited to: Lowering the barbell before reaching full extension of the knees or hips, finishing with the head and/or shoulders in front of the bar, and deliberately bouncing the bar.
13 of 38The Clean (Rx’d and Scaled) - Start each rep with the bar on the ground.
14 of 38The Clean (Rx’d and Scaled) - The bar must be lifted to the shoulders. Any style of clean, except a hang clean, is permitted.
15 of 38The Clean (Rx’d and Scaled) - The rep is credited when the bar is on the shoulders, hips and knees are extended, feet are in line, and elbows are in front of the bar when viewed from profile.
16 of 38Common no-reps for the clean include but are not limited to: Lowering the barbell before fully extending the hips and knees, not bringing the elbows in front of the bar, and bouncing the barbell between consecutive repetitions.
17 of 38The Snatch (Rx’d and Scaled) - Each rep starts with the bar on the ground.
18 of 38The Snatch (Rx’d and Scaled) - The barbell must be lifted overhead in one motion (no clean and jerks). Any style of snatch is permitted, except a hang snatch.
19 of 38The Snatch (Rx’d and Scaled) - The rep is credited when hips, knees, and arms are extended, the bar is over the middle of or slightly behind the body when viewed from profile, and the feet are in line.
20 of 38Common no-reps for the snatch include but are not limited to: Lowering the bar before full extension of the knees, hips, or arms, finishing with the bar in front of the body, and deliberately bouncing the barbell between consecutive reps.
21 of 38The Wall Walk (Scaled and Masters 55+) - Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line must be 2 inches wide.
22 of 38The Wall Walk (Scaled and Masters 55+) - Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line.
23 of 38The Wall Walk (Scaled and Masters 55+) - Both hands must remain in front of the tape until both feet are on the wall.
24 of 38The Wall Walk (Scaled and Masters 55+) - The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line.
25 of 38The Wall Walk (Scaled and Masters 55+) - On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line.
26 of 38The Wall Walk (Scaled and Masters 55+) - The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.
27 of 38Common no-reps for the wall walk (scaled and masters 55+) include but are not limited to: Hands moving across the 55-inch line before both feet are on the wall, not getting both hands completely in front or back of the 55-inch tape line, feet touching the ground before both hands have crossed back over the 55-inch line, and measuring the tape line incorrectly.
28 of 38Bear Crawl - Option 1 (Foundations): Crossing the 5-foot distance one time equals 1 rep of the bear crawl. Place your hands and feet on the floor, ideally with hips higher than shoulders. Bend your arms and knees while keeping your hips and shoulders square and crawl forward. Completely cross the 5-foot marker with both hands and feet before turning around to begin the next rep.
29 of 38Bear Crawl - Option 2 (Foundations): Place your hands on an elevated surface. Bring your knee toward your chest, alternating knees each time. Bringing your knee to your chest 5 times (total) = 1 bear-crawl rep.
30 of 38Row (Foundations) - Extend your legs first, and then lean back slightly. Finish the stroke by pulling the handle toward your sternum. To return, first extend your arms, then lean your torso forward, and flex your knees.
31 of 38The Deadlift - Option 1 (Foundations): Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon. Keeping your arms straight, extend your legs and hips. Stand until your hips and knees are fully extended and your arms are straight. Finally, return the load to the starting position by pushing your hips back and allowing the bar to remain in contact with your body.
32 of 38The Deadlift - Option 2 (Foundations): Decrease the range of motion by placing the load on a raised surface.
33 of 38The Clean - Option 1 (Foundations): Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon. Keeping your arms straight, quickly extend your hips and legs. Rotate your elbows in front of the bar, receiving the bar on your shoulders with your knees slightly bent. Finally, stand up with your hips and legs fully extended.
34 of 38The Clean - Option 2 (Foundations): Begin with the weight in an elevated position (e.g., on parallettes). If the clean is too advanced, the deadlift is a great option (see standard above).
35 of 38The Snatch - Option 1 (Foundations): Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon. Keeping your arms straight, quickly extend your hips and legs. Then, keeping the bar close to your body, pull your elbows high. “Punch” your arms straight and receive the bar overhead with your knees slightly bent. Finally, stand up with your hips and legs fully extended and the bar overhead.
36 of 38The Snatch - Option 2 (Foundations): Begin with the bar on an elevated surface, such as parallettes.
37 of 38The Snatch - Option 3 (Foundations): You may substitute a stick or a bar with a light dumbbell. The dumbbell snatch starts with both heads of the dumbbell on the ground. Keep your heels down and maintain a neutral spine with your eyes on the horizon. Quickly extend your hips and legs, and then lift the dumbbell overhead in one motion. Finish standing tall with your arm extended overhead. Alternate arms after every rep.
38 of 38The Snatch - Option 4 (Foundations): Start from the hang position instead of the ground.