Overview of Open 12.5
Open 12.5 is a CrossFit workout that was first introduced in 2012 as part of the CrossFit Open, which is the first stage of the CrossFit Games season. The workout is an AMRAP (as many rounds as possible) in 7 minutes of 3-6-9… (and so on, adding 3 reps to each exercise every round) of thrusters and chest-to-bar pull-ups. The prescribed weight for the thrusters is 100/65lb (45/30kg). Open 12.5 is a challenging workout that tests an athlete’s strength, endurance, and mental fortitude.
- Thrusters: The athlete starts with the barbell on the ground, then performs a front squat and follows it with a push press to get the barbell overhead. The athlete then brings the barbell back down to the front squat position and repeats the movement for the prescribed number of reps.
- Chest-to-bar pull-ups: The athlete starts hanging from the pull-up bar with their arms fully extended. They then pull themselves up until their chest touches the bar, then lower themselves back down to the starting position. The athlete repeats the movement for the prescribed number of reps.
The workout is scored based on the number of rounds and reps completed within the 7-minute time cap.
Workout Variations/Scaling Options
- Lowering the weight of the thrusters: The prescribed weight for the thrusters is challenging for many athletes. Scaling the weight to a more manageable load can help athletes complete more rounds and reps.
- Scaling the pull-ups: For athletes who are not yet able to perform chest-to-bar pull-ups, scaling options include regular pull-ups, jumping pull-ups, or ring rows.
Tips and Strategies
- Pacing: The workout is only 7 minutes long, so athletes should aim to maintain a steady pace throughout the entire workout. Starting too fast can lead to burnout and a decrease in performance.
- Transitions: Minimizing the time spent transitioning between movements can help athletes complete more rounds and reps. Athletes should aim to move quickly and smoothly between the thrusters and pull-ups.
- Breathing: Breathing is an important aspect of any CrossFit workout. Athletes should focus on breathing deeply and consistently throughout the workout to help maintain their energy levels.
- Warm-up and cool-down: Open 12.5 is a demanding workout that requires a proper warm-up and cool-down. Athletes should consider performing some light cardio, mobility exercises, and dynamic stretching before the workout, and some static stretching and foam rolling after the workout.
The number of rounds and reps completed in Open 12.5 can vary widely depending on an athlete’s skill level and fitness level. Here are some average times or scores for different levels of athletes:
- Beginner: 2-3 rounds
- Intermediate: 4-6 rounds
- Advanced: 7-10 rounds
Open 12.5 is a challenging CrossFit workout that tests an athlete’s strength, endurance, and mental fortitude. With the right preparation, pacing, and strategy, athletes of all levels can complete this workout and see improvements in their fitness.