The Box Jump Over is a powerful plyometric CrossFit exercise that challenges your explosive strength, coordination, and cardiovascular endurance. Similar to a traditional box jump, this movement requires you to jump onto and over a box—but instead of standing tall on top, you immediately jump or step down to the other side.
This movement is often used in high-intensity WODs to increase speed and agility while keeping heart rate elevated. It tests your ability to stay explosive under fatigue and builds transferable athletic skills used in lifting, running, and gymnastics.
Box jump overs are scalable and can be performed with different box heights, jump techniques, or step-over variations depending on skill level and workout intent.
AMRAP workout, box jump over workout, double dumbbell clean workout, double dumbbell deadlift workout, dumbbell overhead lunge workout, dumbbell snatch workout, push-up workout
4 x AMRAP 3
A: AMRAP 3
6 Double DB deadlift
6 Double DB cleans
6 Push ups
Rest 1 min
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
Rest 1 min
bike erg workout, box jump over workout, dumbbell overhead squat workout, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
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4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
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For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
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For time
70 Double unders
60 DBL KB russian swings
50 Box jump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout
For time
Buy in: 500 m ski
4 rounds:
10 DB OH squats
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
The box jump over is a full-body movement focused primarily on the lower body. It works:
Because you’re jumping, turning, and stepping, this movement also activates stabilizing muscles throughout your ankles, hips, and lower back.
To perform a box jump over:
• Stand facing the box with your feet shoulder-width apart.
• Bend your knees and swing your arms to generate momentum.
• Explosively jump onto the box, landing with both feet and a soft bend in the knees.
• Without fully standing up, quickly turn or shuffle your body and step or jump down to the opposite side.
• Reset and repeat for the desired number of reps.
Movement tips:
• Keep your chest tall and core engaged during takeoff and landing.
• Land softly on the box to protect your knees and ankles.
• Use a lateral step-down or controlled hop-off based on your conditioning and box height.
• Efficiency is key—minimize time spent on the box.
Box jump overs are proven to increase explosive strength, improve foot speed, and develop full-body coordination. They’re especially effective in CrossFit because they demand power under fatigue and reinforce movement efficiency.
Athletes benefit from improved reactive strength and timing, both of which translate into better performance in barbell lifts, gymnastics, and agility-based drills.
From open workouts to everyday WODs, box jump overs work. They’re fast, intense, and deliver a high return for athletes looking to level up their power and pacing.
Box jump overs are highly effective for developing athletic performance. Benefits include:
• Explosive power – Develops fast-twitch muscle fibers for lifts and sprints.
• Agility and footwork – Requires coordination and fast redirection of movement.
• Cardiovascular conditioning – Keeps your heart rate high in metcons.
• Jump mechanics and control – Reinforces good landings and safe takeoffs.
• Functional movement – Mimics real-world athletic tasks like vaulting, leaping, and evading.
Whether used in a sprint-style workout or paired with strength elements, box jump overs are a versatile way to build intensity without weights.
