The Box Jump is a plyometric CrossFit exercise where you jump from the ground onto a raised platform or box. It’s designed to build explosive power in your legs, improve athletic performance, and increase coordination and balance.
A staple movement in CrossFit workouts, box jumps appear in metcons, warm-ups, and skill development sessions. They’re simple to learn but can be highly demanding—especially when combined with fatigue, speed, or volume.
Whether you’re trying to improve vertical leap, sprint speed, or general fitness, box jumps are one of the most effective tools available for training raw lower-body explosiveness and stamina.
box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
bike erg workout, box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
AMRAP workout, box jump workout, chest to bar workout, dumbbell lunge workout, knee raises workout, knees to elbows workout, power snatch workout, pull-up workout, ring row workout, shoulder to overhead workout, sumo deadlift high pull workout, toes to bar workout, v-up workout
AMRAP 8
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges
12 DB Shoulders to overhead
Rest 3 min
AMRAP 8
12 Power Snatch
12 Sumo deadlift high pull
18 V-ups
18 Box jumps
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
box jump workout, dumbbell thruster workout, knee raises workout, knees to elbows workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
box jump workout, EMOM workout, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout
For time
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Box jumps
2 min rest
21-15-9
DB Push press
Cal Ski
Weighted box step overs
box jump workout, Burpee workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
Box jumps primarily target the lower body and core. Muscles worked include:
The movement also trains coordination, timing, and body awareness—all crucial elements for CrossFit and sports performance.
Here’s how to perform a box jump properly:
• Stand facing a sturdy box or platform with feet hip-to-shoulder width apart.
• Bend your knees and hips slightly, swinging your arms back to generate momentum.
• Explosively jump upward and forward, using your arms to help drive height.
• Land softly on the box with both feet fully on the surface, knees slightly bent.
• Stand tall at the top to complete the rep (standard in most WODs).
• Step down (preferred) or jump down and reset for the next rep.
Coaching tips:
• Choose a box height appropriate for your skill level.
• Keep your knees in line with your toes during takeoff and landing.
• Land quietly and with control to minimize joint impact.
• Avoid "donkey kicks"—jump with hips and knees in sync.
Absolutely. Box jumps are widely used by CrossFitters, athletes, and coaches to develop explosive lower-body power, increase agility, and enhance metabolic conditioning.
Whether you’re trying to PR your clean, sprint faster, or simply improve body control under fatigue, box jumps deliver real results. They’re safe, scalable, and effective when performed with proper form.
Add them to your warm-up, strength circuits, or metcons and feel the difference in your overall athletic performance. Yes, box jumps work—and they belong in every serious training program.
Box jumps are one of the most effective bodyweight exercises for improving explosive athleticism. Benefits include:
• Explosive strength development – Boosts vertical leap and speed.
• Improved neuromuscular coordination – Enhances movement efficiency and timing.
• Cardiovascular conditioning – High-rep box jumps elevate heart rate fast.
• Minimal equipment – All you need is a box and floor space.
• Scalability – Easy to adjust height or step up instead of jumping.
Box jumps are functional, accessible, and incredibly versatile—making them ideal for both beginner fitness programs and advanced athletic training.
