To the surprise of many, CrossFit Open 25.2 has been revealed as a repeat from 2022—a workout that will truly test both your gymnastics skills and your strength in thrusters.

Rich Froning’s Tips for CrossFit Open 25.2

Identify Your Weaknesses and Adjust Your Pace

Before starting CrossFit Open 25.2, take a moment to analyze which movement will be the most challenging for you.

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

Common Mistake:
Starting too fast in the early rounds and then hitting a wall, failing repeatedly on muscle-ups.

Solution:

• Control your pace from the start to ensure you reach the most difficult movement with enough energy.
• If you have at least a 5% chance of completing a muscle-up, slow down and plan your strategy to arrive fresh.

Master the First Round: "Slow is Smooth, Smooth is Fast"

The first round (21 reps of pull-ups, double-unders, and thrusters) may feel easy, but don’t be deceived.

Keys to a Controlled Start:
✅ Avoid the trap of going too fast.
✅ Maintain 75-80% effort to keep your heart rate under control.
✅ While unbroken thrusters may be tempting, prioritize breathing to prevent early fatigue.
✅ Start at a steady pace to ensure a strong finish.

Optimize Your Gymnastics Reps

Efficiency on the bar—whether for pull-ups, chest-to-bar, or bar muscle-ups—will be crucial in this WOD.

Break Sets Before Failure:
- If you can’t do more than 10 reps unbroken, break into smaller sets.
- A descending rep scheme (8-7-6 or 7-6-5) is an effective way to avoid burnout.

Use Grips for Better Protection:
- Protect your hands and reduce grip fatigue before transitioning to the bar.
- If you don’t use grips, flip them to the back of your hand for added comfort.

Master the "Box Drop-In" Technique:
- This method helps generate extra momentum for kipping movements.
- It works great for chest-to-bar and bar muscle-ups—make the most of it!

Key Reminder: Break before failure, engage your hips efficiently, and maximize every rep.

Dominate Double-Unders: Stay Relaxed and Breathe

✅ Don’t Count Reps in Your Head
Let your judge count while you focus on breathing and staying relaxed.

✅ Communicate with Your Judge
Before starting, decide if you want them to count out loud or use hand signals.

✅ Adjust Your Rhythm if Needed
If double-unders become an issue, try a single-single-double rhythm instead of tripping and losing time.
The key is to keep the rope moving—perfect technique comes second.