The Burpee Box Jump Over is a high-intensity CrossFit exercise that fuses the classic burpee with a box jump. The goal is to perform a burpee, then jump onto and over a box, landing on the far side to complete the rep. It’s a test of stamina, coordination, and explosive power.
This movement shows up in WODs when the goal is to push your engine to the limit. It requires a mix of upper-body endurance, lower-body explosiveness, and mental grit. It also eliminates the need to fully stand up on the box—making it faster, but not easier.
Whether programmed for rounds, reps, or time, burpee box jump overs are a full-throttle challenge that reward pacing, positioning, and resilience.
burpee box jump over workout, for time workout, power clean workout, row workout
4 rounds for time
12/15 cal row
10 Burpee box jump overs
5 Power clean
burpee box jump over workout, dumbbell snatch workout, for time workout
Open 21.2 - For time
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
burpee box jump over workout, double under workout, dumbbell lunge workout, dumbbell snatch workout, interval workout, single under workout
4 rounds of: 3 min on / 1 min off
50 Single unders / Double unders
14 DB snatch
20 DB lunges
Max burpee box jump overs
This movement activates nearly every major muscle group in the body, including:
Because you're working against gravity twice per rep—once to stand and once to jump—it’s a high-output, muscle-fatiguing movement that builds strength and endurance simultaneously.
Here’s how to perform a burpee box jump over:
• Start facing a box (commonly 20”–24” high).
• Drop to the ground and perform a full burpee: chest and thighs touch the floor.
• Pop up from the burpee and set your feet under your hips.
• Immediately jump onto the box using both feet, landing softly with knees bent.
• Step or hop off the other side—no need to stand fully at the top.
• Turn to face the box and begin your next rep.
Tips for efficiency:
• Use a controlled pace—fast early reps can burn you out.
• Stay low when landing to minimize vertical movement.
• Breathe through the burpee and exhale just before the jump.
• Don’t rush the setup—position your feet before jumping to avoid missteps.
Without a doubt, burpee box jump overs work. They deliver massive cardiovascular demand, muscular endurance, and mental resilience in a single, relentless movement.
Whether programmed for time, reps, or fatigue tolerance, this movement builds your ability to stay explosive and coordinated under pressure. It also improves agility, jump timing, and aerobic capacity.
If you're looking for a movement that delivers on intensity, functionality, and full-body training, burpee box jump overs are hard to beat—and they absolutely earn their place in your next WOD.
The burpee box jump over isn’t just tough—it’s effective. Here’s why CrossFit athletes use it:
• Combines cardio and strength – Raises heart rate and taxes muscle groups together.
• Improves explosive power – Reinforces jump mechanics and force production.
• Builds work capacity – Prepares you for long WODs and multi-round metcons.
• Time-efficient – Hits every system in a single movement.
• Scalable – You can reduce box height, step instead of jump, or remove the push-up as needed.
It’s also a favorite in Open-style workouts because it’s brutally simple and endlessly scalable across fitness levels.
