Guest Programmer – Christian Harris
June 24-July 7, 2024
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells
Scaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.
Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells
Beginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters
♀ 12-inch box and 10-lb dumbbells
♂ 20-inch box and 15-lb dumbbells
Coaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.
Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump Fear
Find a gym near you:
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Comments on 240702
136 Comments
21:51 rx
20# DB
11:36 RX
M/42/5’9”/195#
Intermediate, black box, no dbs for step-ups
12:27
10:18 Intermediate
RX'd Woman - 35lbs dbs - 20in box
9'48
Intermediate 9:29
Need to stick pure beginner option, but did a beginner+
50 steps on 20' (50cm)
40 BJ
30 thrusters
DBs are 12.5 kg (27 lbs)
Used 35lb dumbbells and did the step ups with 20in but used 24in for box jumps.
8:14
50 bsu 20"30#
40 bj 24"
30 tst 30#
9:28
M/38/6’/173#
11:38 Rx
Deo gratias
18-in hotel gym bench for steps and jumps, same reps and weight
14:02
20-inch Box
-6:54
50-lb dumbbells
Matt
12:28
24” box (5x10/2x20/10-20)
35#
Holly
8:33
20” box
20#
M55/150ish..
50 box steps 2x25# DB's 20"
40 box jumps 20"
30 thrusters 2x25# DB's
7:50
Steady, unbr. steps/jumps, 15-15 thr.
Beginner option:
For time:
30 dumbbell box step-ups
25 box step-ups
20 dumbbell thrusters to box
♂ 20-inch box and 20-lb dumbbells
5:48
Scaled. No time
50 20’ step ups #35
40 20’ box jumps
15 #35 db thrusters
left leg was hurting on thrusters so cut it short. Little sleep, boys interrupted me instead of sleep so had to tuck them in again, annoyed bc I wanted to rest tomorrow instead wife planned a big day trip which means I gotta wake up early and workout. Just a bad day today overall. . #35 too heavy but that’s the only db I have.
37 / M / 5'9" / 140lbs
40 dumbbell box step-ups
30 box jumps
20 dumbbell thrusters
24-inch box and 20-lb dumbbells
8:11
M- 53/ 5'7 / 220
Intermediate scale
50-36# box step-ups 20" box
40-box jumps 20" box
30-DB thrusters 35
12:37
15:36
50 dumbbell box step-ups, 35#/20"
40 box jumps, 20"
30 dumbbell thrusters, 35#
20lbs
20in box
7:41
12:32. 15’s for step ups, 40’s for thruster. Bloomington east Kansas, best I could do was 26” on table from gravel.
intermediate - 12:14
m/39/241
10:19, Intermediate, except 25# db's and 20" box jump
Dumbbells in each hand?
Scaled Beginner
50x 25 lb DB Box Steps
40x 20 inch Box Jumps
30x 25 lb DB Thrusters
11:48
-50 DB Step-ups (55s/20")
-40 Box Jumps (24")
-30 DB Thrusters (55s)
=10:32
:) happy crossing!
Rx
9:34
I think the steps took 5min, thrusters took 4 sets I believe, but it's all a blur.
In Rx workout
50 Dumbell Step Ups 50lb/box 24"
40 box jump 24"
30 Dumbell Thrusters 50lb
Time of 14 minutes Whit 56 seconds
Its huge volume
Rx
7:29
step up 25-15-10
box jump unbroken but step down
thrusters 20-10
🥵
M 53/205/6’
Scaled dumbbells to #25.
8:50.
For time:
30 dumbbell box step-ups @20lb DB’s
25 box jumps
20 dumbbell thrusters @20lb DB’s
TT: 5:37
9:13 intermediate.
hot AF in the driveway this afternoon! Real feel is 104!
For real, this heat is awful. Great job though!
Well done!
Rx’d: 12:59 to completion
77 reps at 8:00 mark
I knew I’d far exceed the 8:00 stimulus by doing Rx’d but pride/curiosity won the battle and I had to try it Rx’d. Not disappointed, better than expected.
Great job getting after this Rx dude!
M/48/64”/225#
Intermediate
7:53
unbroken stepups and box jumps, thrusters heavily broken up.
Great work!
10:17 Rx
step ups were challenging, caught breath on box jumps then thrusters went as good as they always do 😅
oh well time for deadlift and gymnastic work 😁
24“ box 16kg DBs
Time -> 08:40 Sc
24“ box 16kg DBs
Intermediate
08:35
8:14 35# 24inch box . Went light today.
40 box jumps
30 dumbbell thrusters (30 lb)
20-inch box ; 13:54
Time: 14:19
3 month after giving birth
Well done you! Growing a future crossfitter & back to it in no time!
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
24in. box, 30lb DB
14:13
Inter
15kg 24" step ups 4.30
24" Box jumps 2.41
15kg DB thrusters 2.18
9.29
For time: 6:59
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
20-inch box and 20-lb dumbbells
25-lb dumbbells, 6:33
20" box
Nice work!
I tried in warmup, but no variant of this WOD was happening today. But in its spirit…
21-15-9
kb swings, 44#
box jumps, 24”
DB thrusters, 24# DBs
10:45
61/5’8”/154
Some days it just doesn't happen like it's intended to, but it still happened😉. Good sub & solid work!
Good job getting some in anyway Jim!
14:44 :(
Found a new weakness!
Took me 7 minutes just to get through the dang step ups. I knew this would be a challenge for me as that height and weight is difficult for my body. But I’m glad I stuck it out and completed the wod.
50 db box step ups
40 box jumps
30 thrusters
35 lb bells
24 inch box
Great work pushing through!
Intermediate*
*Used 18 in box for jumps, but did them, despite my PTSD from monstrously split shin of botched BJs past
8:06
Way out of the old comfort zone for me on this one.
That's still a really good time, great job!
Excellent!
Garage gym RXd.
10:22
sets of 10s for step ups and thrusters. Sets of 20 for box jumps. Tried to get moving EMOM and which provided enough rest to get all those sets of 10 in. Didn’t think I could do box step ups with that much weight!
Well done! Those step ups seem A LOT higher with weight for sure
Well done!
Great time!
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
24" box
2x15kg dumbbells
10:16
Great!
Animal!
Wow! Rx!
Awesome!
Fast!
Intermediate Option
7:17
Super fast!
Great job!
M/49/6'2"/185#
Intermediate scale 24"/35# DB's
7:51...prior to start I said no way I'm finishing in under 8:00. Got through the step ups in 3:08 took a few seconds to make sure I wouldn't face plant on 1st box jump then went for 40 straight with full extension at top and step down finished at 6:02 grabbed DB's and went 15/8/7 to finish time. Legs like jello
Dang Stacey, great job!
Nice job!!!
Great work Stacey!
Well done!
Awesome!
Scaled to
20"/25# db's
all step ups
7:17
m/54/175
full disclosure--step up were about 3/4 ext, not full hip ext. at top
Good job, Mike! Do you take any days off?!
The step ups were absolutely brutal. A lot harder than I expected.
Yes they were, well done!
Awesome
Intermediate
9:58
Wow, didn't think I was moving that slow. The step-ups took longer than I thought they would with big sets. Moved slower on the BJs with full stand up and step down. Thrusters were a gut check for sure.
Good job; doesn't seem slow!
Not slow! Great job!
Thanks you two! It felt like I was moving better than I was, but maybe that was hallucination due to lack of oxygen reaching my brain :)
Rx 12:31
Slow and steady, stood straight up on each rep
I wasn’t going to rx it today, but I told myself “No Fear Today” glad I did!
Solid!
Great job going Rx & muscling through
Your fearlessness motivated me to Rx as well! Great work!
For time: 7:46
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters
18"inch box and 20-lbs dumbbells
Fast!
10:09 as Rxd
45yrs old
Trulabs Founder/CEO
Nice work!
Good job!
Fantastic!
Intermediate-
50cm box, 16kg dumbbells
9:06
Nice work!
7:08.26
50 box steps 30”
40 box jumps 30”
30 thrusters 40 lb
Awesome!
Terrific job!
9'10" — 24-inch box, 15 kg dumbbells for step, 12.5 kg DB for thrusters
db lunges 55#x50
box jumps 7”x40
db push press 35#x30
Intermediate
time - 9:49
reduced box height to 20” and DBs to 30’s
11:38
Rx
steps took forever
Yeah they did 😆
Yeah they did 😆
Great job!
Well done, and you bet they took a while!
Good work @ Rx!
Good woe, jean
Good work*, Jean
Hi, it it 1 or 2 dumbbells?
Sorry I'm newbie 🤷
What's the rule to know.
Thanks
2 DB
Good luck!
6:08
20lb DBs, 20" box
Could've done 30s for the thrusters.
That's really fast!
Impressive, that's flying!
15min, should have scaled, step ups took very long
Nice work nonetheless!
Way to finish it out still!
Thanks guys!
Still did all that work & I felt like "just don't quit" was my mantra for this WOD
Good work
Get after it everyone and stay hard.
Intermediate:
-8 reps (Cap 10’)
Globo wod: If a box isn't available use a bench or other platform to perform the step ups and box jumps. Substitute forward weighted lunges and broad jumps if a box, bench or suitable platform isn't available.
Does the Left Leg "AND" Right Leg, step up count as one rep? Or does each Leg count as one rep?
each step is a rep regardless of leg. To push the strength, go with a farmers carry grip, will force you to break up the step ups a bit earlier. If it’s a bit more cardio you need to work on, put the dumbbells on your shoulders for the step ups and you will be able to push for bigger sets forcing unbrokenness and for sure higher heart rate!…. But that also means faster finish times.