3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs
♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box
Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.
To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.
In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.
Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs
♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box
Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs
♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box
Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.
Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations
Find a gym near you:
View the CrossFit map
Comments on 251213
85 Comments
115lb
23:24
M 55 RX
24:42
M/55 👨🏻🦳
Intermediate
3 rounds for time of:
15 shoulder-to-overheads @95
30 burpee box jump-overs 24”
TT -> 18:50
3 rounds 15:03:01
Push jerk 10-5
Tyson push up 10_10-10
Scaled:
3 Rounds:
-10 Shoulder to OH 130#/75#
-20 Burpee Box Stepup 12"/20"
M38 14:24/ F36 13:45
Video: https://youtu.be/B4k7RhIdg9A
M31 / 187cm / 101kg
Full Rx 8:53
M 55/210/6’
Scaled bar to #95. Box step overs using a 20” box.
16:57.
95 lb BB
14:37
tiempos de ronda
R1 | 05:45 |
R2 | 06:17 | +32 s
R3 | 06:38 | +21 s
Ø 06:13
Tiempo restante: 00:01 = 18:41
3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs
♂ 125-lb barbell and a 24-inch box
Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
30 burpee box step overs
♀ 65-lb barbell and a 20-inch box
18:10.94
scaled to 115#
Sub'd 47.5 lb. dumbbells. Otherwise as Rx'd.
23:04
M/34/194/70"
56M
10:41 Intermediate
10:50. 75# BB, 18 inch box
26:51 😑
3 Rounds FT
15 Shoulder to Overheads (95)
30 burpee box Jump over (24)
15 shoulder to over head #60kg
30 burpee over bar
- 9:29
GF
3 rounds
15 shoulder to overhead 20kg
15 burpees
- 8:43
Bar facing burpees at 16” (bar on 10’s 35’s and 45”s stacked
Moderate
15 shoulders- overhead 34 kg
20 burpees box jump over 24in
11:57 🥵
15 strict overheads (15lbs DBs)
10 burpee box-overs
Time: 11:14
-15 shoulder-2-overheads (30’s)
-20 burpee box step-ups (18”)
13:32
Forgot to post this morning
Rx
16:11
3 rounds for time of:
15 shoulder-to-overheads
50 jumping jacks
45-lb barbell
Total time: 4 minutes 13 seconds
Intermediate
19:12
That super sucked
16:04 rx
S: (17:05) (95x3; 15x20SOx3)
Rx 14:32
Box facing burpee box jump overs. Didn’t even think about doing it laterally until just now
-23:40 (95; 115; 115)
Shoulder to overheads @ 45 lbs
Burpee to box jump overs 20” box
M 53/78kg/175cm
3 rounds for time of: 19:31min.
15 shoulder-to-overheads
30 burpee box jump-overs
Scaled, barbell 50kg (110lb)
♂ 135-lb barbell and a 24-inch box
85lbs push press, 21" box
16:30
30 mins.
3 rounds for time 2 rounds of 15 medium resistance band push jerks, 20 burpee jumpovers 20 in box. Last round 15 medium res. band push jerks and 10 burpee jump overs. I was completely gassed.
56 yo M/ 5'9"/ 149 lbs
did yesterday's WOD
9:45
scaled to 115 lbs
RX
14:54
M/37/210/6’2”
11:02 Rx
Was really hard
Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs
85-lb barbell and a 18"inch box
10:40
Rx reps & rounds
Scaled: 65# barbell STO (push press, push jerk & split jerks) all from ground
BSO(s) 20 inch box, Burpees🥰 as written
(of course!)
16:16
Awesome job! Always fast on burpees.
HQ used to occasionally program a 7 min AMRAP burpee workout. Miserable for all save one unnamed suspect.
Scaled yesterday's work. Results there.
35lb dumbell (no barbell available)
24in box
3 rounds for time of: 26:16
15 shoulder-to-overheads - 45lbs bar
20 burpee box step overs 24 in box
Rx’d: 18:07
BBJ were straight over, no stop at top.
90 jump overs...damn...are you a former basketball or volleyballer? Or were you reincarnated into a Coastie from a pogo stick?
Those hops straight over, Coastie! Man! That's awesome!!! Jim, he may be part Tigger!
😆 @ Jim, no I’m terrible at both basketball and volleyball. I did once own a pogo stick… or maybe part Tigger as Favo suggested.
@ Kyle, yeah I agree, I do them like that because it feels quicker as well. However, I don’t think it was quicker this time due to burpees! (For me anyway)
♂ Rx 16:18
Nice job, Hunter!
Smoked it!
Scale 13:18 (2 DB 35lb) caixa de 24 inch
Intermediate-25# DB’a
14:20
Excellent, Luis!
Rx 15:42
Nice!!
M/40, 115lbs STO, 24” Box
9:57
Fast!!!
Well done!
Facing box jump over
Great work!
95 pounds
15 shoulder-to-overheads
30 burpee box jump-overs
♂ 135 lb / 24 in
Time: 17:38
15:32
Holy smokes
Fantastic!