For today’s conditioning workout and all others moving forward (unless specified), Step-ups will be considered a “scaled” option for Box Jumps.  I say this because I believe there is a big difference between the athleticism required to do a box jump versus that which is required to do a step up and I have seen far too many people who can do Box Jumps, take the easier option of doing step-ups.

As always, we encourage scaling and modifications to movements when needed because of an injury, or a lack of mobility, or confidence, or proficiency.  What we do not encourage is people taking the easy option when they are more than able to perform a movement which is more challenging.

Through challenge, we adapt and grow.  If you are one of those people who have had a run in with a Box and come off second best, may I suggest you still jump but just go to a lower height.  If need be we’ll stack some 20’s together to build your confidence back up and also improve your jumping ability.  Face your fears.  There is far too much benefit to be gained by the act of jumping to exclude it from your training regime.




Overhead Squat 5-5-5-5-5



3 rounds for time of:

15 Overhead Squats 40/30kg

15 Box Jumps

15 Pull-ups


Published by Wilsy

Crossfit Coach

%d bloggers like this: