The burpee is a versatile movement. In its simplest form, it requires little skill, space, or equipment. However, the framework of the basic movement lends itself to many creative variations, such as burpee box jump-overs, which have the potential for greater intensity and challenge coordination, agility, and balance.
WatchThe Burpee Box Jump-OverLast-Chance Qualifier Workout 4
2 rounds for time:
50 burpee box jump-overs
75 double-unders
100 wall-ball shots
♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target
Time cap: 20 minutes
Post time or reps completed at the time cap to comments.
Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 4, reduce the reps of each movement to finish under the 20-minute time cap.
Intermediate Option:
2 rounds for time:
35 burpee box jump-overs
50 double-unders
75 wall-ball shots
♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target
Beginner Option:
2 rounds for time:
25 burpees
50 single-unders
50 wall-ball shots
♀ 6-lb ball, 9-ft target
♂ 10-lb ball, 9-ft target