TUESDAY, MARCH 11

On a continuously running clock, every 7 minutes for 3 sets, complete:

800-meter run

40 double-unders

20 GHD sit-ups

10 ring dips

Photo by Meg Ellery during 25.2 at Paradiso CrossFit in Los Angeles, California.

Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace. 

Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

On a continuously running clock, every 7 minutes for 3 sets, complete:

800-meter run

20 double-unders

20 GHD sit-ups to parallel

10 ring dips

On a continuously running clock, every 7 minutes for 3 sets, complete:

400-meter run

40 single-unders

20 sit-ups

10 foot-assisted ring dips

→ Running: Line Drills

→ The Double-Under

→ The GHD Sit-Up

→ The Ring Dip

→ Ring Dip Scaling

On March 6 at CrossFit Incendia in Peoria, Arizona, Games athletes Sydney Wells and Emily Rolfe were the first to throw down on Open Workout 25.2. Go behind the scenes with the athletes, crowd, and crew and witness the electric energy of the live announcement that kicked off the second workout of the Open.

CrossFit has published a Workout of the Day every day since 2001. It has evolved to include scaling options and intended stimulus and is designed to be accessible to everyone — the new CrossFit athlete, the seasoned veteran, and anyone in between.

When utilizing the Workout of the Day, you'll find core CrossFit programming in a three-days-on, one-day-off, two-days-on, one-day-off cadence that will help any athlete develop a broad base of fitness by embracing constantly varied functional movements executed at high intensity anywhere in the world.