The Box Jump Barrier - Crossfit Workout

4 rounds of: 3 min on / 1 min off

50 Single unders / Double unders
14 DB snatch - @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
20 DB lunges
Max burpee box jump overs

workout description

“4 Rounds – 3 On / 1 Off Grinder”

Each 4-minute round (3 min work / 1 min rest):
50 Single Unders / Double Unders
14 Dumbbell Snatches
@12.5/17.5 kg
Intermediate: @15/22.5 kg
RX: @17.5/25 kg
20 Dumbbell Lunges
Max Burpee Box Jump Overs in remaining time

Repeat for 4 total rounds.

This format blends pacing with intensity. The first three movements should take around 2 minutes, leaving the remaining minute for max reps of burpee box jump overs. Your score = total burpee box jump overs across all rounds. Expect compounding fatigue and grip challenge—your push will be tested in the final seconds of every round.

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What is an "on-off" workout?

An on-off workout is a time-based training format where you alternate between work periods and rest periods — for example, 1 minute on, 1 minute off. In an on-off CrossFit workout, your goal is to perform as many reps as possible during the "on" phase, then recover during the "off" phase before the next interval begins.

This format helps you push hard during the work period, knowing you have built-in rest. It's especially useful for building intensity, power output, and recovery efficiency.

Why Try an On-Off CrossFit Workout?

Encourages maximum effort during work intervals
Helps improve work-to-rest ratio awareness and recovery speed
Perfect for training sprints, weightlifting, or gymnastics under fatigue
Easily adaptable to all fitness levels and time domains

Whether you're doing 30 seconds on / 30 seconds off or longer 2–3 minute intervals, an on-off workout is a powerful way to train smart and hard — one round at a time. Ideal for interval-based CrossFit workouts, EMOM-style sprints, and team formats.

What kind of exercises are in this workout?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
Dumbbell Lunges
Dumbbell lunges are a foundational unilateral strength movement where the athlete steps forward, backward, or laterally while holding dumbbells. A staple in dumbbell lunge workouts, this movement builds balanced leg strength, stability, and mobility across a full range of motion.
In this workout, dumbbell lunges target the quads, hamstrings, glutes, and core. The added load increases intensity while promoting symmetry, posture, and control. They’re a versatile choice for building functional strength, improving movement quality, and developing athletic durability.
Burpee Box Jump Overs
The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.
In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.