The Open 25.1 is LIVE!
Maximizing Performance in CrossFit Open 25.1: Warm-Up & Prep for Success
The CrossFit Open 25.1 workout is a tough one, challenging athletes to complete as many rounds and reps as possible in 15 minutes. Whether you’re a seasoned CrossFit veteran or someone just stepping into the Open for the first time, proper prep and primers are key to not only performing well BUT also staying injury-free throughout the grueling workout.
The 25.1 workout features the following:
3 lateral burpees over the DB
3 DB hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
The intensity of this workout requires a focus on mobility, stability, and activation of key muscle groups about the t-spine, shoulder, hip, knee, and ankle.
At Tri Star Strength x Rehab, we want to make sure you're ready for every component of this workout. Here's how you can PRIME your body for success.
1. Thoracic Spine Mobility
A good range of motion in the thoracic spine (mid-back) is essential for overhead movements like the DB hang clean-to-overhead and the walking lunge. If your thoracic spine is stiff, it can lead to poor positioning, especially during the hang clean-to-overhead, where a fluid, upright posture is crucial.
Warm-Up Drill: Plate Pullover (click name of exercise for video demo!)
How-to: Start with back on bench, right below shoulder blades with 10-25lb plate at chest. Inhale, arch your back, and look up, then exhale, round your spine and bring your chin toward your chest as you bring the plate back to starting position, focus on keeping elbows tight. Repeat for 2-3 rounds of 6-8 reps with 3-5 second lowering.
This dynamic movement increases the flexibility of your thoracic spine, improves posture, and warms up the muscles that support the upper back.
2. Shoulder and Rotator Cuff Activation
The dumbbell hang clean-to-overhead involves significant shoulder engagement. You want to make sure your shoulders are not only mobile but stable, especially with the added load of the dumbbell.
Warm-Up Drill: Kettlebell Press to Windmill
How-to: Using a light kettlebell, clean to shoulder with ball of bell on forearm. Then, press overhead and push hips back to start the hinge. Keep palm to you and then rotate hand to where pinky faces away from you as you rotate. Try not to sink into one hip but stay centered. Shoot for 2-3 rounds of 6-8 reps per side.
This exercise activates the rotator cuff and stabilizing muscles around the shoulder joint, preparing you for the dynamic overhead movement.
3. Hip Mobility and Activation
The lateral burpees over the dumbbell and walking lunges demand strong hip mobility and proper positioning. Tight hips can result in inefficient movement patterns, leading to unnecessary strain on your lower back or knees.
Warm-Up Drill: Banded Couch Stretch
How-to: Start in a kneeling lunge position with one knee on the ground. Squeeze you down leg glute the ENTIRE movement, drive your hips forward to stretch the hip flexor of the rear leg. With your arms overhead, reach toward the ceiling, opening up the chest. Go for 2-3 rounds of 10-15 lateral overhead reaches then 10-15 rotations across body and switch sides.
This stretch improves hip flexor mobility and engages the core, helping stabilize the pelvis during the walking lunges and burpees.
4. Gastroc-Soleus Complex Activation for Jumping
The lateral burpees over the dumbbell require significant jumping power and ankle stability. Without proper activation of your calves and lower legs, you may struggle with these explosive movements.
Warm-Up Drill: Reverse Banded Pogos
How-to: Stand with your feet hip-width apart. Keeping your legs straight, jump slightly off the ground using the balls of your feet. Focus on landing softly but QUiCKLY and using the calves to push off the ground. Think about pulling toes up coming off the ground. Perform for 2-3 rounds of 30 seconds.
This drill helps to activate the calves and improve the springiness of your ankles, ensuring you're ready for the explosive movement in the burpees.
5. Full Body Activation with Dynamic Movements
For the whole body to work together during the workout, activating every muscle group is key. A dynamic warm-up that incorporates full-body movements will ensure you're primed for the demands of 25.1.
Warm-Up Drill: Floating Heel Front Rack Split Squat
How-to: Take a step forward into a lunge with ball of foot on a plate, and as you lower your back knee, twist your torso toward the leg in front of you. This motion engages the hips, thoracic spine, shoulders, foot, ankle, and core. Perform for 2-3 rounds of 6-8 reps per leg with 3 second lowering.
This drill works on your mobility and strengthens the muscles involved in lunges while improving rotational mobility.
Final Tips for the Open 25.1
Pacing is key: The workout is 15 minutes long, so make sure to pace yourself early on. Don’t come out the gates too HOT. Try to find a rhythm that you can sustain throughout, especially with the added complexity of the rep increases every round. Starting off fast but fizzling out early won’t get you the time you want.
Stay focused on form: The goal is to complete as many rounds as possible, but don’t sacrifice form for speed. Focus on smooth, controlled movements to prevent injury.
Proper recovery: After completing the workout, take time to cool down with some light stretching and foam rolling to help with recovery, especially in the shoulders, hips, and calves.
At Tri Star Strength x Rehab, we believe in not just helping athletes perform better, but also in keeping them healthy for the long run. Incorporating these warm-up and primer exercises will ensure you're prepared for the CrossFit Open 25.1 workout, and give you the best chance for success.
If you have any questions or need individualized advice, don't hesitate to reach out to us. We’re here to help you perform at your best!
Stay Strong My Friends,
-Josh Davis PT, DPT, CSCS, Owner
