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Boxed and Buried - Crossfit Workout

For Time

10-8-6-4-2
Burpee Box Get Over
Shuttle Runs
Deadlift – Intermediate: @60/85 | RX: @75/110

The Workout description

Workout Overview

“Boxed and Buried” is a descending ladder-style sprint workout designed to spike your heart rate and demand everything from your posterior chain and lungs. You’ll cycle through burpee box get overs, shuttle runs, and deadlifts with reps of 10-8-6-4-2. Each round gets faster—but also harder. The variety of movement patterns makes this a full-body sprint. The short time cap means there's no time to waste—this one is about digging deep and keeping moving.

Execution and Focus

The burpee box get over is the wild card: commit to fast, clean reps but stay safe and athletic on the box. Maintain a low stance and flow over without hesitation. Shuttle runs should be smooth and fast—cut corners tightly and turn efficiently. The deadlifts will feel heavier as you go, not because of weight, but because of fatigue—keep your back flat and drive through the heels. Break reps only when necessary and transition quickly between movements.

Strategy and Finish

Stay calm in round one, then go all-in by round three. You need urgency without panic. Don’t rest between movements—use short, focused breaths and get back to work. With smart pacing and clean execution, most athletes will beat the clock. Finish with fire—rounds 4 and 2 are where races are won.

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Boxed and Buried - Crossfit Workout

burpee box get over workout, Deadlift workout, shuttle run workout

For Time

10-8-6-4-2
Burpee Box Get Over
Shuttle Runs
Deadlift – Intermediate: @60/85 | RX: @75/110

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Ball. Box. Burpee.

6 Rounds for Time

6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps

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Swing Set Circuit

For Time

12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

Wall Ball’s Angry Cousin

4 rounds for time

4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean

1 min rest

TC: 18

Rep It and Regret It

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

The Devil’s Pyramid

For time

2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean -
Double DB devils press -
A variation of pistol squats (bench or band) / Pistol squats

TC: 22

Row Down Revival

For Time

2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats

Rest 1 min

Then, 2 Rounds:

25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats

The DB Double Feature

For time 5 rounds

8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Buy In, Black Out

For time

Buy in: 100 DU/200 SU

4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges

Buy out: 100 DU/200 SU

TC: 18

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

Workouts with simliar Tags

burpee box get over workout, Deadlift workout, shuttle run workout

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

The Lunge Line

E5MOM x 4

12 Power cleans
7.5 m Handstand walk
12 Back rack Reverse lunges
10 Shuttle runs

Don't Drop It

AMRAP 16

7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges

*When you drop the KBs: 5 Shuttle runs

Buy In or Burn Out

AMRAP 14

Buy-in: 40/50 Cal Assault Bike

Then, as many rounds as possible of:

12 Deadlifts (Int: 40/60 kg, RX: 50/75 kg)
4 Wall Walks
16 DB Hang Clean & Jerk (Int: 15/22.5 kg, RX: 17.5/25 kg)

Grit Grid

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

for time workout

The Unlucky Elevens

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 Bojumps
11 Jerks -

TC: 18

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on-off workout

5 to 1 & Done

assault bike workout, bench press workout, burpee over bar workout, Deadlift workout, interval workout

1 min on/30 sec off

5-4-3-2-1
Deadlift
ME burpees over bar

Rest 3 min

1 min on/30 sec off

5-4-3-2-1
Bench press
ME cal Assault bike

The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.

Total time: 17 min

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EMOM workout

The 12-Minute Checkpoint

clean workout, shuttle run workout, single crossover workout, wall walk workout

EMOM 12

1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks

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AMRAP workout

Shuttle Smash

double dumbbell devil’s clean workout, double dumbbell front rack squat workout, kettlebell snatch workout, shuttle run workout, toes to bar workout

AMRAP 18

30 Toes to Bar
20 Double DB Devil’s Cleans
30 KB Snatch
20 Double DB Front Rack Squats

Every 2 min: 4 Shuttle Runs (start with shuttle runs)

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AMRAP workout

Rack & Rope Rush

back rack lunge workout, ghd sit-up workout, rope climb workout, shuttle run workout

AMRAP 14

3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups

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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?

burpee box get over
Burpee box get overs are a high-effort, full-body movement that combines a burpee with getting up and over a box—any way possible. A staple in burpee box get over workouts, this movement tests strength, agility, and grit in a raw, unpolished format.
In this workout, burpee box get overs spike your heart rate while demanding coordination, explosive hips, and upper-body engagement. Unlike standard jumps, there’s no prescribed technique—just get over the box fast. Perfect for obstacle-style conditioning and mental toughness training.
Deadlift
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.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.