Community
2025 CrossFit Games
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 45 lb (20 kg)
♂ 65 lb (29 kg)
Submitted by CrossFit Angola
Novice Workout 2 brought to you by
Download the workout description and scorecard for your division:
-
DOWNLOAD YOUR SCORECARD
WORKOUT DETAILS
QUICK START
- Start standing tall.
- At “go,” complete the required reps of the hip flexion movement for your competition tier.
- Next, perform the required number of overhead squats for your competition tier.
- Then, row as many calories as possible in the time remaining.
- Record the number of calories when the rower comes to rest (rollover calories will count toward your score).
- Rest for 1 minute, then repeat the sequence for Round 2.
- To start Round 3, row the designated number of calories for your competition tier.
- Then complete the required number of overhead squats for your competition tier.
- Then, complete as many reps as possible in the time remaining of the designated gymnastics movement for your competition tier.
- Rest for 1 minute and repeat the sequence from Round 3, working for 3 minutes.
- Your score will be the total number of repetitions completed across all 4 rounds.
NOTES
- The workout starts at “go,” and time does not stop until the workout is completed.
- Follow the timetable below for the designated work/rest times.
- For safety, the rower should be set up at least 5 feet from the barbell.
- The barbell and rower should not be placed directly in front of any pull-up bar station.
- Every rep of each movement completed during the workout will count toward the athlete’s score.
- Example Round 1 for an Advanced Athlete: 15 toes-to-bars completed
- 15 overhead squats completed
- 17 calories rowed
- Score for Round 1 = 47 reps
- Example Round 1 for an Advanced Athlete: 15 toes-to-bars completed
TIEBREAK
A tiebreak time will be taken when the final overhead squat is completed in the final round. If athletes tie on reps completed, the athlete with the faster tiebreak time will win.
EQUIPMENT
- Rogue Echo rower or Concept2 rower
- Barbell, plates, and collars
- Men are required to use a 45-lb (20-kg) barbell
- Women are required to use a 35-lb (15-kg) barbell
- Station for the gymnastics movements
- AbMat and dumbbells to anchor the feet for Rookie athletes
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details.
TIMETABLE
ACTION TIME ROUND 1 0-2 MINUTES REST 2-3 MINUTES ROUND 2 3-5 MINUTES REST 5-6 MINUTES ROUND 3 6-8 MINUTES REST 8-9 MINUTES ROUND 4 9-12 MINUTES -
1 of 8Hanging Knee Raises: Begin by hanging from the pull-up bar with arms extended and the heels behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hips.
2 of 8Common no-reps for the hanging knee raise include but not limited to: Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep. Not bringing the knees above the hips.
3 of 8The Overhead Squat: The barbell begins on the ground. With the bar in the overhead position, the crease of the hips must pass below the tops of your knees at the bottom. You may squat snatch the first rep when the bar is taken from the floor. The rep is credited when: Your hips, knees, and arms are fully extended. The bar is directly over or slightly behind the middle of the body. For safety, the bar must remain at least 5 feet away from the rower and not directly in front of the pull-up bar.
4 of 8Common no-reps for the overhead squat include but are not limited to: Squatting at or above parallel. Not standing to full extension of the knees and hips. Any part of the body other than the hands contacting the bar.
5 of 8Row: You must use a Rogue Echo rower or Concept2 rower. The monitor on the rower must be set to 0 at the beginning of each row and must be set to CALORIES. During Rounds 1 and 2, record the number of calories when the rower comes to rest (rollover calories count toward your score). During Rounds 3 and 4, remain seated on the rower until the monitor reads the correct number of calories for your competition tier.
6 of 8For safety, the rower should be placed at least 5 feet from the barbell and not directly in front of any pull-up bar station. Common no-reps for the row include but are not limited to: Starting without resetting the monitor to 0. Continuing to row after the end of the work period (Rounds 1 and 2). Leaving the rower before the monitor reaches the designated calories (Rounds 3 and 4).
7 of 8The Pull-Up: Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Any style of pull-up is permitted as long as the criteria above are met. While performing pull-ups, the barbell MUST remain at least 5 feet from the pull-up bar for safety.
8 of 8Common no-reps for the pull-up include but are not limited to: Starting a rep without full extension of the arms. Not breaking the horizontal plane of the pull-up bar with the chin.