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Saturday

250628

Workout of the Day

80

5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

Post-Workout
Accumulate 3 minutes of an L-sit in as few sets as possible.

Post time for each interval and load used on the deadlifts to comments.

Stimulus and Strategy:
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.

Scaling:
Reduce the height of the box and the weight on the deadlift.

To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.

In case of injury or limitation, for the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings. For the L-sit holds, perform seated leg raise holds or plank holds.

Intermediate option:
5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

20-inch box
24-inch box

Post-Workout
Accumulate 3 minutes of an L-sit with both knees tucked in as few sets as possible

Beginner option:
5 rounds for time and load of:
10 box step-ups
10 deadlifts

Rest 1 minute between rounds.

12-inch box
20-inch box

Post Workout
Accumulate 2 minutes of a plank hold with the knees on the ground in as few sets as possible

Coaching cues:
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.

Resources:
The Box Jump
The Deadlift
The Box Step-Up

Find a gym near you:
View the CrossFit map

Comments on 250628

80 Comments

Comment thread URL copied!
Kevin Raymond
July 9th, 2025 at 9:38 pm
Commented on: 250628

11min45s, 30in box, 225lbs


L-Sit in 10+ rds


Rx

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Jessica Pugh
July 3rd, 2025 at 6:21 pm
Commented on: 250628

Intermediate with step ups bc Achilles injury started at 65# and ending at 110 no rest in between with 10 sit ups after each round time of 9:36

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Ralph Keeley
July 3rd, 2025 at 2:20 am
Commented on: 250628

M/39/6’/177#


:56/:59/1:04/1:05/1:02 with 225-lb. and 30” box.


*Unbroken deadlifts. Weight felt appropriate.


*Box jumps with jump down from the top but no rebound.


Deo gratias

Comment URL copied!
Willaway Hilario
July 2nd, 2025 at 11:38 pm
Commented on: 250628

18:15


24” Box Jumps

240lbs HexBar DL

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Mike Scott
July 2nd, 2025 at 11:37 pm
Commented on: 250628

13:49 - 24" BJ & 155# DL

3:00 of L-sit on rings w/ tucked knees: 20 sec x 3, 15 sec x 8

M/58/5'9"/213

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Kevin Miller
July 2nd, 2025 at 9:11 pm
Commented on: 250628

M/52

20” box step ups

95 lb deadlift

8:18

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Kevin Miller
July 2nd, 2025 at 9:16 pm

2 minutes plank hold in two sets.

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Michael Arko
July 2nd, 2025 at 9:06 pm
Commented on: 250628

7:32 @ 185 lbs (includes 4 mins rest)

10 sets

(alternated L-sit and bent knees, L-sits each 10s-15s, bent 20s-40s)

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Tim Silva
July 2nd, 2025 at 5:29 pm
Commented on: 250628

185 - 1:00

235 - 1:05

285 - 1:12

305 - 1:08

325 - 1:11

345 - 1:20


cant count rounds did an extra one by accident but all lifts were unbroken

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Joseph Vrba
July 2nd, 2025 at 5:13 pm
Commented on: 250628

1:07-185lbs

1:12-185lbs

1:05-195lbs

1:10-195lbs

1:11-195lbs


7 attempts to achieve 3:00 tucked knee hold

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Jeff Chalfant
July 1st, 2025 at 8:00 pm
Commented on: 250628

12:25 as rx’d with 255lbs and unbroken DL except for the 5th round which was 9+1. That got spicy!


Afterward: :27, :23, :21, :19s 90 second accumulation-true Lsit holds on floor. Too shaky for any more, and my abs will be sore enough from just 4 sets!


Dad: 69/177/5’6”: 1’ broad jumps! / 35lb DL off 6” crash pads: 16:19


46/176lb/176cm

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Jeff Chalfant
July 1st, 2025 at 8:02 pm

(4m rest included in total times)

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Benjamin Sansone
July 1st, 2025 at 5:48 pm
Commented on: 250628

76cm/50kg


1’02-1’04-1’02-1’03-59’’


1’30’’ L-sit 🔥

Comment URL copied!
Lynette Vrba
July 1st, 2025 at 4:50 pm
Commented on: 250628

5 rounds for time and load of:

10 box step ups

10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box


1:06- 135#

1:03- 155#

1:07

1:15

1:19

Comment URL copied!
Amber Duke
July 1st, 2025 at 12:43 pm
Commented on: 250628

5:34

Beginner


10 step ups

10 deadlifts


Didn’t pay attention to resting. I didn’t read the directions. 🙈

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Jeffery Powell
June 30th, 2025 at 8:04 pm
Commented on: 250628

Beginner: 95, 100 x 4. 13:22.98

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Benoit Bequignon
June 30th, 2025 at 6:02 pm
Commented on: 250628

M/45/175cm/88kg


RX 100kg


L Sit 🔥🔥🔥

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Paulius Sky
June 30th, 2025 at 5:33 pm
Commented on: 250628

Intermediate. All rounds were around 1 minute, ±2 seconds. 100kg barbell.

The L-sits were the hardest part. 😅

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Taylor Moore
June 30th, 2025 at 3:00 pm
Commented on: 250628

5 RFT:

10 Box Jumps

10 Sumo RDLs (#65)


Time: 10:59 (1:25, 1:25, 1:25, 1:23, 1:21)


Post 3' Plank - 4 Sets

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Christy Carr
June 30th, 2025 at 12:40 pm
Commented on: 250628

Intermediate, 125# DL

1:05, 1:01, 1:00, 1:00, 1:00

Total: 9:06

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Christy Carr
June 30th, 2025 at 12:43 pm

Forgot to do L- sit work, did shoulder accessory work though.

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Ki deok Park
June 30th, 2025 at 10:40 am
Commented on: 250628

Misunderstood

25:01

245 265 265 285 285

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C M
June 30th, 2025 at 5:26 am
Commented on: 250628

Intermediate:

115#

20”


3 sets L sit: 1:04/1:04/0:52

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C M
June 30th, 2025 at 5:26 am

11:30, inaccurate time, doing with partner

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Dillon Bramblitt
June 30th, 2025 at 12:00 am
Commented on: 250628

Intermediate Rx:

-10 Box Jumps (24")

-10 Double-Overhand Axle Deads (275lbs)

Results= 2:08/2:18/2:22/2:26/2:28

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Dillon Bramblitt
June 30th, 2025 at 12:01 am

Followed w/ 3min of Hollow Body in 6 sets of 30sec.

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Dillon Bramblitt
June 30th, 2025 at 12:02 am

Followed w/ 3min of hollow body holds in 6 sets of 30sec.

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Joann Alvarado
June 29th, 2025 at 10:44 pm
Commented on: 250628

13:37 I forgot to rest for a minute between sets 😭 #155 dl 24 inch box

L-sit - 45 sec total

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Jeff Croak
June 29th, 2025 at 10:30 pm
Commented on: 250628

Standard bench height 20” i guess

Deads :

135

155

185

205

225

Time: 10:24

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Andrew Joseph
June 29th, 2025 at 10:19 pm
Commented on: 250628

30” box

135# DLs

1:12

1:33

1:59

2:46

2:04

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Andrew Joseph
June 29th, 2025 at 10:41 pm

and 11 sets to accumulate 3:00 of L-sit on paralettes

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Kurbet Cetin
June 29th, 2025 at 9:00 pm
Commented on: 250628

Box jumps @ 24inch


1:02 @ 85kg

1:01 @ 85kg

1:06 @ 85kg

1:11 @ 85kg

1:18 @ 85kg

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Mitchell Tomley
June 29th, 2025 at 7:35 pm
Commented on: 250628

Box step ups @ 20inch

deadlifts @ 60kg

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Coastie Nick
June 29th, 2025 at 6:58 pm
Commented on: 250628

Rx’d

:47 @ 225lbs

:51 @ 255lbs

:53 @ 265lbs

:53 @ 275lbs

:57 @ 285lbs


L-sit accum took 10:48. Best was :18, worst was :10. Average was :15.

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Aleksandr Sneg
June 29th, 2025 at 4:02 pm
Commented on: 250628

M 51/180cm/75kg


Intermediate, 80kg DL


1:10/1:04/1:08/1:08/1:05


L-sits on the rings with both knees tucked in 7 sets

Comment URL copied!
Elizabeth Wollmuth
June 29th, 2025 at 3:18 pm
Commented on: 250628

8:56 including rest

155 for deadlift.

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Danijel Frketić
June 29th, 2025 at 12:17 pm
Commented on: 250628

Intermediate option:

5 rounds for time and load of:

10 box jumps

10 deadlifts


Rest 1 minute between rounds

Deadlift

0:58 min. 70kg

0:59 min. 80kg

1:13 min. 90kg

1:15 min. 90 kg

2:03 min. 100kg


♂ 24-inch box


L sits knee tock 49/ 32/32/30/ last

on rings 48

Comment URL copied!
Igor Bushovskiy
June 29th, 2025 at 10:08 am
Commented on: 250628

5 rounds for time and load of:

10 box jumps

10 deadlifts


No rest between rounds.


♂ 30-inch box


10:37

Comment URL copied!
Niklas Rönn
June 29th, 2025 at 7:26 am
Commented on: 250628

M43/84kg


Rx box, 80kg


Tot 8:50


1:00

0:55

0:45

1:05

1:05

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Ralph Keeley
June 29th, 2025 at 4:18 am
Commented on: 250628

M/39/6’/176#


10 AMRAP

400m run

max reps strict pull-ups

max reps strict ring dips

pull-ups: 15/11/10

ring dips: 15/7/4


Deo gratias

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Chance Billups
June 29th, 2025 at 1:38 am
Commented on: 250628

Rx at 315

:59

1:06

1:42

2:20

2:50

so so many excuses

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Joe Morris
June 29th, 2025 at 1:34 am
Commented on: 250628

Rx


1:17 135lb

3:50 185lb

6:10 205 lb

8:50 205lb

11:00 205lb


3 minutes of wall sits in 4 sets

Comment URL copied!
Derek Eason
June 29th, 2025 at 12:36 am
Commented on: 250628

Rx

:57 / 295lbs.

1:02 / 305lbs.

1:06 / 315lbs.

1:10 / 325lbs.

1:14 / 345lbs.


*L-sit in 15 sets of :12



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Derek Eason
June 29th, 2025 at 12:37 am

**All Deadlifts unbroken.

Comment URL copied!
David Whiteman
June 29th, 2025 at 12:14 am
Commented on: 250628

M/52/160#

135# DL

9:02 including rest time


3 minutes of plank

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Michael Hallier
June 28th, 2025 at 11:44 pm
Commented on: 250628

Today I did 1369 reps total @45 kg of lat pulls, lat press, bicep curls, ab pulls + ghd situps in sets of 12 or 25 + 10 reps leg press @415lbs,& 12 air squats. Time elapsed 154 minutes.

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James Gentile
June 28th, 2025 at 11:33 pm
Commented on: 250628

RXd at the Y. set the box jump right next to the DL station. Didn’t have much time today so had to rip through this one. unbroken touch and go DLs every round.


225lbs - 0:53

245lbs - 0:48

255lbs - 0:59

265lbs - 0:54

275lbs - 0:55


8:29 total


slapped a belt on for the last 3 rounds so lost a little time adjusting post jump pre DL.


messed around a little with L sit work after the gym but didn’t acrue the full 3 minutes.

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Coastie Nick
June 29th, 2025 at 6:53 pm

Fantastic!

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Amy Devine
June 28th, 2025 at 11:13 pm
Commented on: 250628

95# DL for all sets 7# jumps (what was left of my weights!)

1:20,1:22,1:22,1:25,1:20

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Jim Day
June 28th, 2025 at 9:52 pm
Commented on: 250628

M 48 yoa 63” 162 lbs 135 lb deadlift 24” jump 2 min plank

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Quinn McCutchen
June 28th, 2025 at 9:14 pm
Commented on: 250628

55 yo M/ 5'9"/ 144 lbs


12:25 including rests

30 inch box

185 lb deadlifts

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Seth Cormier
June 28th, 2025 at 8:22 pm
Commented on: 250628

M; 35 YOA; 6’0; 187

-155-1:04

-165-0:55

-175-0:50

-185-0:55

-205-1:08

-5 sets in L-Sit to get to 3 mins

Comment URL copied!
Favo K
June 28th, 2025 at 6:53 pm
Commented on: 250628

Rx

DLs: 125, 125, 130,135,140

1:20/1:22/1:31/1:25/1:22

3:00 minute L-sits, bent knee-6 sets

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Coastie Nick
June 29th, 2025 at 6:53 pm

Great work!

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Robert Klein
June 28th, 2025 at 6:44 pm
Commented on: 250628

Rx

Rd1: 235lb deadlifts Time: 1:06

Rd2: 255lb deadlifts Time: 1:13

Rd3: 275lb deadlifts Time: 1:43

Rd4: 295lb deadlifts Time: 2:09

Rd5: 315lb deadlifts Time: 1:29


Total time w/rest: 11:40

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Sam K
June 28th, 2025 at 6:40 pm
Commented on: 250628

Rx @30" & 315lbs for all sets

9:48 with rest


L-sits took forever, switched between using dumbbells from the ground to hanging from the bar to using hanging arm slings....10:13😬

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Chris Jordan
June 28th, 2025 at 5:51 pm
Commented on: 250628

Rx @225# each set

1:01

:54

:53

:52

:50


8:30 total


Post workout, intermediate+

Accumulate 3 minutes of a *Knee tuck* in as few sets as possible.


Took 15 sets and 5:36 total. Tried to keep rests to 10 seconds.

Comment URL copied!
Marty Pochop
June 28th, 2025 at 5:40 pm
Commented on: 250628

5 rds for time:

-10 deadlifts (125 lbs)

-10 box step-ups (30”)

8:23

then…

-2-minute plank hold straight

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Athanasios Bakogeorgos
June 28th, 2025 at 5:15 pm
Commented on: 250628

M50/77/179cm


intermediate

5 rounds for time and load of:

10 box jumps

10 deadlifts


10:08 ~ 70kg deadlift

forgot the L-sits

Comment URL copied!
Dave Schroetter
June 28th, 2025 at 4:36 pm
Commented on: 250628

M- 54/5'7 / 225

Intermediate athlete/scale

10 box jumps 24", 10 D.L. 185#, only :30s. between sets. 8:59

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Dave Schroetter
June 28th, 2025 at 4:37 pm

L-sits(knees tucked) 6 sets

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Coastie Nick
June 29th, 2025 at 6:59 pm

Great work, especially with the shorter rest

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Lincoln Kerger
June 28th, 2025 at 4:25 pm
Commented on: 250628

Did some movement elements from today and yesterday’s Topsy plus more mobility work in the hotel gym. Was traveling all day yesterday.

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Jeremy Vice
June 28th, 2025 at 4:14 pm
Commented on: 250628

11:44

135#

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Carlos Aguilar Narvaez
June 28th, 2025 at 4:01 pm
Commented on: 250628

Intermediate

52 kg ; 26 in box

13:30 min

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Annie Bridegroom
June 28th, 2025 at 3:34 pm
Commented on: 250628

125#, 20” box

1- 69 seconds

2- 76 seconds

3- 64 seconds

4- 62 seconds

5- 66 seconds

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Jim Rix
June 28th, 2025 at 2:32 pm
Commented on: 250628

I coincidentally included a 5x10 deadlift in my workout yesterday, but wanted to do some box jumping, so...

21-15-9

Overhead squats, 75#

Box jumps, 24"

Ring dips

11:05


Its uncanny how often HQ does this when I go off script.


62/5'8"/159

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Stephan Bucher
June 28th, 2025 at 2:27 pm
Commented on: 250628

a great little workout this was! Rx

  1. 1:14 154lbs (70kg)
  2. 1:21 176lbs (80kg)
  3. 1:46 176lbs (80kg)
  4. 1:49 154lbs (70kg)
  5. 1:47 154lbs (70kg)
Comment URL copied!
Charles Meyers
June 28th, 2025 at 1:46 pm
Commented on: 250628

Beginner option:

5 rounds for time and load of:

10 box step-ups

10 deadlifts

Rest 1 minute between rounds.

20-inch box

1-1:16 95-lbs

2-1:18. 115-lbs

3-1:18. 135-lbs

4-1:25 135-lbs

5-150. 150-lbs

Comment URL copied!
Charles Meyers
June 28th, 2025 at 3:24 pm

5- rd 1:36

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Thomas Peterson
June 28th, 2025 at 1:34 pm
Commented on: 250628

10 deadlifts at 225lbs

10 box jumps at 30”

Rest 1 minute


1:39

2:01

2:07

2:20

1:57

Comment URL copied!
Valentina Innocenti
June 28th, 2025 at 12:41 pm
Commented on: 250628

W 49 165 54 kg

Box jump 24 inch

DL bb@65kg

1’18”-1’13”-1’08”-1’09”-1’04”

Time (con rest) 9’52”

3’ L sit in circa 4’40”

40”+30”+20”-20”-20”-20”-30”

Comment URL copied!
Ramsey Radakovich
June 28th, 2025 at 12:37 pm
Commented on: 250628

12: 08

185

24IN

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bob teixeira
June 28th, 2025 at 11:42 am
Commented on: 250628

M/56/67”/150#


5 RFT


10 DL@155# - unbroken

10 24” box jumps


8:38 with rest - round work times:


:57/:56/:55/:55/:55

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Mason Livingston
June 28th, 2025 at 11:09 am
Commented on: 250628

M/43/205/73

Rx

DL-275lbs

1-:58

2-:56

3-:56

4-:54

5-:54


L-sit on parallettes

10 sets

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Hussam Alshehri
June 28th, 2025 at 10:10 am
Commented on: 250628

13:23

Dumbbell deadlifts 22.5 kg

Bunch jump


5 sets in 3 min of seated leg raise

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Hussam Alshehri
June 28th, 2025 at 10:10 am
Commented on: 250628

13:23

Dumbbell deadlifts 22.5 kg

Bunch jump


5 sets in 3 min of seated leg raise

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Marco Rossi
June 28th, 2025 at 9:24 am
Commented on: 250628

M-44/178/72kg:

17'51''

- 10 box Jump 30 inch

- 10 deadlift (100-104-120-120-120kg)

After 3' L-sit (11 set)

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Katie Wongwichit
June 28th, 2025 at 4:59 am
Commented on: 250628

12:52

24" box jumps

45 kg deadlifts

L sit rxd + knee tucks in 6 sets

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Ricardo Mendes
June 28th, 2025 at 4:37 am
Commented on: 250628

Box 30

DL 185


Score 7:40


L-Sit in 3 sets (1min each)

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