As previously hinted by Dave Castro, CrossFit Open 25.2 is a repeat workout from a previous Open. This time, it’s 22.3, a WOD that features gymnastics movements, double-unders, and thrusters.

CrossFit Open 25.2 Strategies

Identify Your “Wall” and Adjust Your Pace

Before starting the workout, determine the most challenging movement for you.

For many athletes, bar muscle-ups will be the biggest hurdle.

• Common Mistake: Sprinting through the early rounds and then hitting a wall, failing rep after rep on muscle-ups.
• Solution: Pace yourself early so you reach the hardest movement with enough energy to complete solid attempts.
• If there’s even a 5% chance you can land a muscle-up, slow down and plan to arrive fresh.

Control the First Round: Slow is Smooth, Smooth is Fast

The first round (21 reps of pull-ups, double-unders, and thrusters) will feel easy.

• Don’t fall into the trap of going too fast.
• Maintain 75-80% effort to keep your heart rate under control.
• Unbroken thrusters might seem tempting, but focus on breathing to avoid early fatigue.
• Slow down early so you can finish strong.

Plan Your Gymnastics Reps Wisely

The biggest separator in this WOD is efficiency on the rig—whether it’s pull-ups, chest-to-bar, or bar muscle-ups.

Break Before Failure

• If you can’t do 10+ unbroken reps, start with singles or smaller sets.
• A descending rep scheme (e.g., 8-7-6 or 7-6-5) is highly effective.

Use Grips

• Protect your hands and reduce grip fatigue before transitioning to the barbell.
• Flip grips to the back of your hand when not using them.

Master the “Box Drop-In” Technique

• This method generates extra momentum for kipping movements.
• Works well for chest-to-bar and bar muscle-ups—don’t overlook this technique!

Break before you fail, use your hips efficiently, and maximize every rep.

Dominate Double-Unders: Stay Relaxed & Breathe

Don’t Count Reps in Your Head

• Let your judge count for you so you can focus on breathing and staying relaxed.
• Communicate with your judge beforehand—do you want them counting out loud or using hand signals?

Adjust Your Rhythm if Needed

• Single-single-double is better than tripping and wasting time.
• Keeping the rope moving is more important than perfect technique.

Master these strategies, and attack CrossFit Open 25.2 with confidence!