CrossFit Republic – CrossFit
CrossFit Open – 25.3 (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
RX WOMEN 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
RX MEN: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
SCALED WOMEN: Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)
SCALED MEN: Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
25.3 Notes (RX/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.
25.3 Notes RX/Scaled Continued
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.
CrossFit Open 25.3 – Foundations (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)
CrossFit Open 25.3 Foundations Notes
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.
CrossFit Open 25.3 Foundations Notes Continued
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.