Boxed In - Crossfit Workout

Double dumbbell step-overs are a unilateral lower-body movement where the athlete steps over a box or bench while holding dumbbells. Frequently included in double dumbbell step over workouts, this movement builds strength, coordination, and stability under load.

In this workout, double dumbbell step-overs target the glutes, quads, and stabilizers while testing grip and posture. The elevated step and weighted carry demand control, making it an ideal movement for building functional strength and work capacity.

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.

The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.

In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.

The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.

In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.