workout

Box Jump Blues - Crossfit Workout

3 rounds

400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

The Workout description

Workout Overview

Workout Overview Simple movements, savage effect. This 3-rounder is a classic engine builder that keeps the intensity high and the breaks short. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.

This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Let your mindset lead when your muscles begin to fail. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.

Workouts with the same "for time" format

Climb Rate

For time

1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls

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The Dirty Thirty Sprint

For Time

30 Power cleans
30 Back rack lunges
30 Pull-ups / Chest-to-bar
30 Target burpees

Wall and Ball

3 Rounds for time

2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders

TC: 14

Cindy Bike

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

Machine Breaker

For Time

30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders

Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups

TC: 13

Endurance Shift

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

Precision Pulse

4 Rounds for time

50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over

From Rope to Racked

2 Rounds

150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -

TC: 19

Run, Swing, Rest, Repeat

5 Rounds for Time

400 m Run
20 Kettlebell Swings

Rest 1 min between rounds

The Split Press

For Time

5 DB Thrusters (Right Arm)

50 Double Unders

5 DB Thrusters (Left Arm)

50 V-Ups

5 DB Thrusters (Right Arm)

50 Ring Rows

5 DB Thrusters (Left Arm)

Workouts with simliar Tags

box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout

Wall to Run

For Time

Buy in: 120 Single crossovers

3 rounds
15/19 cal Ski erg
4 Wall walks

3 rounds
200 m run
8 Front rack lunges
4 Power jerk

TC: 17

Catch Me If You Can

For time

200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run

Rest 3 min

200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row

TC: 27

Hanging By A Rep

EMOM 20

1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest

High Ceiling Hustle

AMRAP 10

15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft

Grip Grid

4 Rounds

15 HSPU
12 DB Hang Squat Clean
15 Toes to bar
200 meter Run

Interval workout

Double Trouble

assault bike workout, double dumbbell cluster workout, double dumbbell hang clean and jerk workout, hand-release push-up workout, heavy wall ball workout

6 x 90 sec on / 90 sec off

A:
7/9 Cal Assault Bike
5 Double DB Clusters
ME Heavy Wall Balls @20/30 lbs

B:
7/9 Cal Assault Bike
5 HR Push ups
ME Double DB Hang Clean & Jerk

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for time workout

The Substitute Teacher

air squat workout, box jump workout, dumbbell step-up workout, row workout, ski erg workout, toes to bar workout, v-up workout

3 Rounds For Time

24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)

TC: 20

Try it

Interval workout

Twin Turmoil

box jump over workout, box jump workout, Devils press workout, double dumbbell clean workout, double dumbbell hang squat clean workout, dumbbell snatch workout

AMRAP 6

9 DB Snatch
12 Double DB Cleans
15 Box Jumps

Rest 3 min

AMRAP 6

6 Devils Press
9 Double DB Hang Squat Cleans
12 Box Jump overs

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for time workout

Push, Lunge, Run, Repeat

burpee over dumbbell workout, double dumbbell push press workout, dumbbell snatch workout, farmer walk workout, for time workout, reverse lunge workout, running workout

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

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on-off workout

A/B Max Out

bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.

Box Jump Blues - Crossfit Workout

3 rounds

Workout Overview

Execution and Focus

Box Jump Blues - Crossfit Workout

3 rounds

The Workout description

Workout Overview

Execution and Focus

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Workouts with simliar Tags

box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout

For Time

For time

EMOM 20

AMRAP 10

4 Rounds

6 x 90 sec on / 90 sec off

3 Rounds For Time

AMRAP 6

AMRAP 6

4 Rounds

4 Rounds

2 min on / 1 min off x 6

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

hand-release push-up

handstand push-up

Box jump

push up

running