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2025 CrossFit Games
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
Submitted by CrossFit Train 97333
Rookie Workout 1 brought to you by
Download the workout description and scorecard for your division:
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DOWNLOAD YOUR SCORECARD
WORKOUT DETAILS
QUICK START
- Start standing tall with your back to the box.
- At “go,” turn around and perform the required reps of box-overs for your competition tier.
- Novice and Rookie athletes may jump OR step up to the box.
- Next, perform the required reps of dumbbell snatches using the weight designated by your tier.
- You do NOT need to alternate hands during the dumbbell snatches.
- Then, perform the required reps of the gymnastics movement required by your competition tier.
- Repeat this sequence for the duration of 20 minutes.
- Your score will be the total number of reps completed within the 20-minute time cap.
NOTES
- You can choose either arm to complete the required dumbbell snatches.
- You may switch hands at any time after the rep is completed.
TIEBREAK
Record the time after each completed round. The time of your last completed round will be your tiebreak time when you submit your score. In the event of a tie on reps, the athlete who completed their last round faster will win the tie.
EQUIPMENT
- Box of appropriate height
- Dumbbell of appropriate weight
- If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- Station for the gymnastics movement
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details.
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1 of 8Box Step-Over: Each rep starts with both feet on the ground on the side of the box. Athletes may step OR jump up to the box. A two-foot takeoff and/or landing is NOT required.
2 of 8Both feet must touch the top of the box (unless the athlete chooses to jump over the box entirely). The athlete may face any direction during the box step-over (a lateral orientation is OK). The athlete may jump over the box entirely. If so, they must pass over the box and not around it. Athletes MUST step down from the box. The rep is credited when both feet touch the ground on the opposite side.
3 of 8The dimensions of the top of the box must be at least 15 inches x 15 inches (38 centimeters x 38 centimeters). The box should be placed at least 5 feet from the dumbbell for safety.
4 of 8Common no-reps for the box step-up include but are not limited to: Touching the box with the hands or knees and jumping down from the top of the box.
5 of 8The Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when: Knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with or behind the body when viewed from the side. Athletes do not need to alternate hands after each rep. Dumbbell and athlete should remain at least 5 feet away from the box for safety.
6 of 8Common no-reps for the dumbbell snatch include but are not limited to: Placing the non-working hand/ arm on the thigh or anywhere on the body. Touching only one head of the dumbbell to the ground or not touching the ground at all. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips. Finishing with the dumbbell in front of the body.
7 of 8The Hand-Release Push-up: Each rep begins with: Elbows locked out. Feet no wider than shoulder width. A straight body position that must be maintained throughout the push-up. The chest (nipple line or above) and thighs must touch the floor. Then, the hands must be lifted completely off the ground. Each rep is credited when the athlete returns to the lockout position with: Elbows locked out. The body in a straight, plank position. The feet must remain in contact with the ground throughout the push-up.
8 of 8Common no-reps for the hand-release push-up include but are not limited to: Not reaching full extension of the arms. Toes leaving the ground at any time during the movement. Not touching the ground with the chest. Snaking, sagging, or pushing up from the knees.