Expect Classic, Gritty, No-Nonsense CrossFit
In a recent candid discussion on the Boys Interrupted YouTube show, the mastermind behind the CrossFit Games, Dave Castro, shared his vision for the 2025 season with athletes Dallin Pepper and Jason Hopper. Castro emphasized that athletes should gear up for a return to the foundational elements that define CrossFit.
“This year, just think pure CrossFit. Don’t think anything wild… just a hardcore test of fitness and CrossFit — bare bones basics,” he stated. Forget the speculation surrounding unconventional implements; Castro firmly believes in traditional workouts—couplets, triplets, and well-tested functional movements that challenge a well-rounded athlete’s capabilities.
He highlighted the classic 21-15-9 thruster and pull-up workout, stating, “On paper? Simple. In execution? Brutal.” This year’s programming will prioritize effort, pacing, and sheer execution rather than flashy gimmicks.
Don’t Expect Repeat Movements — With One Exception
Castro’s insights into the likelihood of specific movements returning to the Games have always been invaluable. When asked about familiar equipment like the rower making a comeback, he offered a telling response: “If something appears [at the Games], it usually doesn’t appear again.” However, he noted that running remains a staple, with variations such as long-distance, sprints, intervals, and hill climbs likely to feature prominently.
Intriguingly, he also hinted at the potential return of the marathon row, a grueling event from 2018 that tested even the best athletes. “I’m debating putting it back in just so you have to do it now… just to see your score,” he quipped.
Event Volume: Read the History
To aid athletes in fine-tuning their training, Castro shed light on event volume expectations. “Look at the history,” he advised, noting the typical structure of three events per day over three days. He referenced past Games, such as the 2020 event, which packed a staggering 12 events into three days.
However, he cautioned that such dense programming is more feasible with a smaller field of athletes, like the five-person format in 2020. This year, with a larger pool of competitors, athletes should prepare for between 9 and 12 events, potentially starting with a four-event day.
Recovery Is Still King
For Castro, recovery is a non-negotiable element in his programming decisions. “The Games are a test of recovery,” he stated firmly. He detailed three layers of recovery athletes will face: across the weekend, within the day, and within the event heats, where events may be programmed consecutively with minimal rest.
He defended the choice to score back-to-back events separately, asserting this method tests a crucial aspect of CrossFit performance: quick recovery. “That’s what separated Rich and Matt,” he explained, referring to the legendary athletes’ unmatched recovery abilities, which kept them competitive even late in the weekend.
No Wild Implements, No Problem
Amid fans’ craving for novelty, Castro reiterated that this year will focus on refining, not reinventing, the program. “Someone asked what new implements are going to be there. I said, ‘Don’t worry about anything new.’ Just focus on CrossFit,” he advised.
This approach aims to create a fair testing ground, concentrating on movement proficiency, mental fortitude, and conditioning rather than relying on shock value.
Don’t Hold Your Breath for Regionals (Yet)
Addressing the structural changes in the CrossFit season, Castro expressed his sentiments about the absence of Regionals, a beloved aspect of earlier years. “I wish we could’ve kept them. Regionals were great for affiliates and the community,” he noted, recognizing the excitement they generated at the grassroots level.
While open to reconsidering the model in the future, he remained pragmatic about its return, suggesting it may be too late unless a significant change occurs within CrossFit’s ownership.
What Makes a Great CrossFit Athlete, According to Dave Castro
During the discussion, Castro delved into the traits that differentiate a good CrossFit athlete from a great one. He revealed his predictions for the top contenders heading into the 2025 Games.
Castro’s Podium Predictions: Who Has What It Takes?
When quizzed about potential podium athletes for the upcoming season, Castro did not hold back. He highlighted Dallin Pepper as a front-runner, mentioning Jeff Adler and James Sprague as notable competitors worth watching. “Dallin has the potential to be that guy,” Castro asserted, referring to the next dominant force in the sport.
Although Adler has not consistently secured podium finishes lately, Castro believes his physical and mental attributes keep him in contention. In contrast, he noted Sprague’s size as a possible disadvantage, humorously comparing him to another athlete, Jason Hopper, saying they were “just a little too big.”
The Perfect Build: Size Matters — But So Does Recovery
Castro highlighted that while skill, strength, and athleticism are crucial for success, body type also matters. He remarked that athletes standing around 5’10” to 5’11” often have an edge. “That height seems to be really optimal,” he noted, emphasizing that while physicality can influence performance, it is not the sole determinant of a champion.
The #1 Differentiator: Recovery
Time and again, Castro returned to the theme of recovery as the differentiating factor among elite athletes. “What really separated Rich and Matt was their ability to recover… quickly and repeatedly,” he noted, asserting that outstanding athletes can consistently perform at their best over numerous events during the competition.
Recovery encompasses both physical and mental aspects. Those who can lift themselves up after a subpar performance and refocus tend to find success as competition progresses.
Adaptability Over Specialization
In the ever-evolving landscape of CrossFit, versatility stands out as a vital trait for elite athletes. Castro expressed that true competitors do not specialize in just one area; rather, they excel across a broad skill set. “Someone who is well-rounded and a really good CrossFitter should thrive at either version [of a workout],” he emphasized, underscoring the necessity of consistent excellence across multiple disciplines.
Mental Grit, Competitive Fire
The mindset is another crucial element that distinguishes top athletes from the rest. While Castro didn’t explicitly state it, it was clear from his comments that the elite CrossFit athlete embodies mental resilience and competitive drive, embracing the rigors of competition with unwavering determination.
As the 2025 CrossFit Games approach, expect a return to the basics, pushing athletes to not only master essential movements but also to demonstrate resilience, adaptability, and a relentless pursuit of excellence in every aspect of their training.