The Box Jump Barrier - Crossfit Workout

The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.

In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.

Dumbbell lunges are a foundational unilateral strength movement where the athlete steps forward, backward, or laterally while holding dumbbells. A staple in dumbbell lunge workouts, this movement builds balanced leg strength, stability, and mobility across a full range of motion.

In this workout, dumbbell lunges target the quads, hamstrings, glutes, and core. The added load increases intensity while promoting symmetry, posture, and control. They’re a versatile choice for building functional strength, improving movement quality, and developing athletic durability.

The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.

In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.

The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.

In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.

The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.

In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.