Open Workouts
2025 CrossFit Games
Details
Division
Individual
Comp Gender
Women
Workout Type
Rx'd
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
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WORKOUT DETAILS
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RX'D AND SCALED
QUICK START
- Start standing tall with your back to the dumbbell.
- At “go,” turn around and perform 3 burpees over the dumbbell.
- Next, perform 3 dumbbell hang clean-to-overheads.
- Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back).
- Next, return to the dumbbell and perform 6 burpees over the dumbbell.
- Then, perform 6 dumbbell hang clean-to-overheads.
- Then, perform another 30 feet of walking lunges.
- Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round.
- The walking lunge distance remains 30 feet (15 feet out and 15 feet back).
- Your score will be the total number of repetitions performed within the 15-minute time cap.
NOTES
- Gymnastics grips are NOT allowed during this workout.
- The first rep of each hang 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.
- 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.
- There is no tiebreak.
EQUIPMENT
- Dumbbell
- If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- Tape for lunges
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details, weight conversions, and video submission standards.
FOUNDATIONS
QUICK START
- Start standing tall with your back to the dumbbell.
- At “go,” turn around and perform 3 burpees.
- Next, perform 3 dumbbell hang clean-to-overheads.
- Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back).
- Next, perform 6 burpees.
- Then, perform 6 dumbbell hang clean-to-overheads.
- Then, perform another 30 feet of walking lunges.
- Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round. The walking lunge distance remains 30 feet (15 feet out and 15 feet back).
- Your score will be the total number of repetitions performed within the 15-minute time cap.
NOTES
- Gymnastics grips are NOT allowed during this workout.
- The first rep of each hang 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.
- 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.
- There is no tiebreak.
EQUIPMENT
- Dumbbell
- Tape for lunges
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details.
ADAPTIVE DIVISIONS
Click here to complete your Open registration through WheelWOD.
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 24Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Start on one side of the dumbbell.
2 of 24Lateral Burpee Over the Dumbbell (Rx’d and Scaled): The chest and thighs must touch the floor at the bottom of each rep.
3 of 24Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.
4 of 24Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Jump over the dumbbell (both feet must be off the ground). Some portion of both feet must clearly pass over the dumbbell (not around it). A two-foot take-off or landing is NOT required.
5 of 24Lateral Burpee Over the Dumbbell (Rx’d and Scaled): The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over.
6 of 24Common no-reps for the lateral burpee over the dumbbell include but are not limited to: Chest and/or thighs not touching the ground, stepping over the dumbbell, jumping or passing in front of or behind the dumbbell instead of over it, and making contact with the dumbbell (tripping) as you jump over. NOTE: If a no-rep is given for any reason, the entire burpee must be repeated and may be started on either side.
7 of 24Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): The dumbbell must be below the hips with the working arm extended at the beginning of each rep. A clean from the ground is allowed, but not required, to start a set.
8 of 24Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): The dumbbell must be brought to the rack position (a snatch is not allowed). There is NO requirement to reach hip/knee extension in the clean before beginning the overhead lift.
9 of 24Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): Any style of overhead lift from the rack position is allowed. The rep is credited when the knees, hips, and elbow of the working arm are fully extended, the middle of the dumbbell is in line with, or behind, the body when viewed from the side, and both feet are in line.
10 of 24Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): Once a rep is completed, the athlete may lower the dumbbell to the hang anyhow. Using two hands to lower the dumbbell is acceptable. The athlete may switch hands at any time, but MAY NOT use two hands to elevate the dumbbell.
11 of 24Common no-reps for the dumbbell hang clean-to-overhead include but are not limited to: Placing the non-working hand/arm anywhere on the body or dumbbell while lifting, using two hands to lift the dumbbell, lowering the dumbbell before reaching full extension of the elbow, knees, or hips, and finishing with the dumbbell in front of the body.
12 of 24Walking Lunge (Rx’d and Scaled): Start each lunge section standing tall with both feet in line behind the line.
13 of 24Walking Lunge (Rx’d and Scaled): Touch the trailing knee to the ground. There is no requirement to alternate legs between steps.
14 of 24Walking Lunge (Rx’d and Scaled): Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
15 of 24Walking Lunge (Rx’d and Scaled): A rep is credited when both heels are completely over the 15-foot line and knees and hips are extended with feet in line. After completing 15 feet, turn around and lunge back across the starting line.
16 of 24Walking Lunge (Rx’d and Scaled): Walking lunges are required. Lunging in place is not allowed. Lunging further or shorter than 15 feet in one direction is not allowed. If a no-rep is given for any reason, the entire 15-foot section must be repeated from behind the line.
17 of 24Common no-reps for the walking lunge include but are not limited to: Starting the lunge with foot on the line, not reaching full extension of the knees or hips, missing the touch of the knee, and finishing with one or both feet on, or behind, the line.
18 of 24Burpee Option 1 (Foundations): Place both hands on the ground. Jump or step back into a plank position and complete a push-up. Jump or step forward to a squat position. Stand tall to finish. To increase the difficulty slightly, clap your hands overhead.
19 of 24Burpee Option 2 (Foundations): Place your hands on an elevated surface to reduce the challenge of the push-up.
20 of 24Burpee Option 3 (Foundations) Omit the push-up.
21 of 24Dumbbell Hang Clean-to-Overhead (Foundations): If you don’t have a dumbbell of appropriate weight, another lightweight object, such as a water bottle or canned food item, may be used.
22 of 24Dumbbell Hang Clean-to-Overhead (Foundations): The dumbbell starts below the hips with the working arm extended at the beginning of each rep. 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 to the front-rack position. From there, any style of lift from the rack position to the overhead position is allowed. Finish standing tall with your arm extended overhead. Start from the hang position instead of the ground.
23 of 24Walking Lunge Option 1 (Foundations): Start each lunge section standing tall with both feet in line behind the line. Touch the trailing knee to the ground. There is no requirement to alternate legs between steps. Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
24 of 24Walking Lunge Option 2 (Foundations): Use a PVC pipe, chair, or other object for support. Start each lunge standing tall. Touch the trailing knee to the ground or as close as possible. There is no requirement to alternate legs between steps. Extend the knees and hips at the top of each rep. Ten lunges total per round is acceptable if doing supported lunges.