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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 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows
♀ 35 lb (15 kg)
♂ 45 lb (20 kg)
Submitted by CrossFit Angola
Rookie Workout 2 brought to you by
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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 9The Sit-Up: The athlete must begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head. Athletes must use dumbbells to anchor their feet. AbMats are permitted. The rep is credited when both hands touch the feet.
2 of 9Common no-reps for the sit-up include but are not limited to: Not touching the floor above the head to start the repetition. Not touching both feet to finish the repetition.
3 of 9The 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 9Common 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 9Row: 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 9For 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 9The Ring Row Set-Up: Before the workout begins, hold the hang position with arms extended, a straight body position, and the feet together. Walk the feet out until the athlete is leaning back at least 45 degrees in the hang (straight arm) position. Place a tape line behind the athlete’s heels. During the workout, athletes must set up with their feet beyond the tape line.
8 of 9The Ring Row Standards: Start each rep with: A straight body position. Arms fully extended. The feet beyond the established tape line. The rep is credited when the rings clearly make contact with the torso.
9 of 9Common no-reps for the ring row include but are not limited to: Starting a rep without full extension of the arms. Rings not making contact with the body. A deliberate kip or assistance from the legs. Setting up with the torso more upright than 45 degrees. Starting a repetition with the feet on or behind the tape line.