EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk @ 100/70kg

Scale weight to a moderate load to ensure proper mechanics.

Daily video: https://vimeo.com/780862874

Power clean, three sets of three.

1) 50s. easy row
2) 6-8 KB clean e/s
3) 6-8 KB push press e/s
4) rest
5) 50s. easy shuttle run
6) 5-12 toes to bar
7) 10-14 RKBS
8) rest

RPE 6 - Steady effort — never close to failure

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-Sustainable conditioning with kettlebell and gymnastics work
-Build consistency, coordination, and control over time
Coach tip
Choose reps you can repeat every round
Move smoothly and leave time to recover each minute
“Consistent effort beats occasional intensity.” - Coach Minna

Working for 40 Mins
4 on :1 off
A. Row or bike erg

B. 15 step over the box
20-30 DB hang snatch 22.5/15kg
Max Burpee step over the box steady pace

Keep this at a steady pace

8x 2 Hang Clean + 1 Jerk

-Work around 70-85% of max Clean and Jerk

EMOM 42

1 minute : Bike 16/11 Calories
2 minute : 8 Burpee Box Jumps 24"/20"
3 minute : 5 Chest to Bar + 10 Push-Ups
4 minute : 6 + 6 Hang KB Snatch 24/16kg
5 minute : 30 Double Unders
6 minute : 3 Wall walks
7 minute : Rest

(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀(29, 34, 38 kg)
♂(43, 52, 61 kg)

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Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(29, 38, 47 kg)

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Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)

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Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(20, 29, 38 kg)

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Goal & Intensity:

The CrossFit Open 25.2 workout is intense and requires careful preparation. Here are some tips to support your performance:
- Identify your weaknesses and plan your pace accordingly.
- Start calmly: The first round may feel easy, but starting too fast can backfire later. Keep your heart rate under control and save energy for the end.
- Break up reps wisely: Avoid exhaustion by splitting movements like pull-ups and thrusters into smaller sets. This helps maintain a steady pace throughout the workout.
- Focus on double-unders: Stay relaxed and breathe steadily during double-unders.
- Manage thrusters: Take a deep breath at the top of each rep and avoid resting with the bar on your shoulders. If needed, break thrusters into smaller sets.

RPE 9-10

Good luck and have fun with your workout!

• Coach Minna

Push press 3x8

5x3 Back Squats

• Build up to max

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

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Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.