Community
2025 CrossFit Games
Details
Division
Individual
Comp Gender
Women
Workout Type
Rx'd
6 rounds for time of:
8 box step-overs (2 dumbbells)
12 alternating dumbbell snatches
48 double-unders
♀ 35-lb (15-kg) dumbbells, 20-inch box
♂ 50-lb (22.5-kg) dumbbells, 20-inch box
Time cap: 20 minutes
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Workout Details
Quick Start:
- Start standing tall with the dumbbells on the ground.
- At “go,” pick up the dumbbells and complete 8 box step-overs using both dumbbells.
- Then, set one dumbbell down and complete 12 alternating dumbbell snatches.
- Then, complete 48 double-unders.
- Complete this same sequence for a total of 6 rounds.
- Your score is the total time taken to complete the workout or the total number of reps completed before the 20-minute time cap.
Notes:
- When not in use, the dumbbells may be placed on the box or on the ground.
Tiebreak:
- A tiebreak time will be taken after each round is completed. In the event of a time cap and a tie on total reps completed, the LAST completed set will be the tiebreak time.
- Athletes who complete the workout under the time cap will not enter a tiebreak time.
Equipment:
- Box of appropriate height (minimum dimensions of the top of the box must be at least 15 inches x 15 inches [38 centimeters x 38 centimeters]).
- Two dumbbells 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.
- Jump rope
Refer to the 2025 CrossFit Everyday Hero Service Cup Rulebook for complete video submission standards.
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1 of 12Box Step-Over: Each rep begins with BOTH feet touching the ground. The dumbbells MUST be held in the hang position. The dumbbells may start and/or remain on the box during the rest of the workout.
2 of 12The athlete must pass over the top of the box. Only the feet may make contact with the box. Both feet MUST make contact with the top of the box. Full extension of the hips and knees is NOT required on top of the box.
3 of 12The rep is credited when: Both feet are on the ground on the opposite side of the box.
4 of 12Common no-reps for the box step-over include but are not limited to: Pushing the hands/dumbbells into the legs or resting the dumbbells on the thighs. Only 1 foot touching the top of the box.
5 of 12Alternating 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.
6 of 12Notes: Athletes MUST alternate hands after each successful rep.
7 of 12Common no-reps for the alternating dumbbell snatch include but are not limited to: Placing the non-working hand/arm on the thigh or anywhere on the body.
8 of 12Touching only one head of the dumbbell to the ground or not touching the ground at all.
9 of 12Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
10 of 12Finishing with the dumbbell in front of the body.
11 of 12Double-Under/Single-Under (Scaled Only): The rope passes under the feet twice during a single jump. For scaled divisions, the rope passes under the feet once for each jump. The rope must spin forward.
12 of 12Common no-reps for the double-under/single-under include but are not limited to: Crediting attempts instead of successful reps. Spinning the rope backward.