3 Blocks of Brutality - Crossfit Workout

Box step-overs are a functional unilateral movement where the athlete steps onto and over a box, challenging leg strength, balance, and coordination. In box step over workouts, this movement is often performed for volume, power, or endurance—loaded or bodyweight.

In this workout, box step-overs target the quads, glutes, and hamstrings while training controlled transitions and lateral movement. The elevated step creates a full range of motion, making this an excellent choice for building lower-body resilience and athletic flow.

Dumbbell step-overs are a unilateral strength and conditioning movement where the athlete steps over a box or bench while carrying dumbbells. Featured in dumbbell step over workouts, this movement improves lower-body power, balance, and coordination under load.

In this workout, dumbbell step-overs target the glutes, quads, and core while testing grip strength and stability. The dynamic, elevated step forces athletes to control both ascent and descent, making it a functional and challenging addition to strength circuits or conditioning pieces.

Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.

In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.

The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.

In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.

The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.

In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.

The burpee box jump combines two high-intensity movements — a full burpee and a jump onto a box — making it a full-body challenge that builds power, coordination, and endurance. Common in many high-volume burpee box jump workouts, it’s a surefire way to test both your engine and mental grit.

In this workout, burpee box jumps elevate your heart rate, explosiveness, and agility, all while demanding sharp focus and strong pacing. Whether done for rounds, reps, or time, this movement is a true conditioning classic.