For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 24-inch box
♂ 30-inch box
Post times to the comments.
Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.
Scaling:
Reduce the distance of the run and volume of the box jump-overs.
To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.
In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.
Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.
Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over
Find a gym near you:
View the CrossFit map
Comments on 250305
133 Comments
13:25 RX
M/42/5’9”/200#
17:21
12:30 Rx
Rx modified rower
13:42
12'24"
800m ab
30bjo 75cm
1600m ab
30bjo 75cm
800m ab
15.03 RX
1250m echo bike
30x 75cm box jump overs
2500m echo bike
30x 75cm box jumps overs
1250m echo bike
smashed my shin on the box 3 reps into the second round of box jump overs (ouchie)!
https://youtube.com/shorts/-2-C4AHKMbs
My Training on Saturday night, March 8, 2025
I Scaled this Workout.
200 m Run
15 Box Jump Overs 24 in
400 m Run
15 Box Jump Overs
200 m Run
I completed this Workout in 8:50 minutes.
M/39/6’/173#
12:16 Rx
Deo gratias
Intermediate
16:13
M/29/180lb/5'8"
CrossFit AFK
14:17 - Rx
Took it slow with breaks between everything. #open25.2
M 54/205/6’
13:49 intermediate scale.
Rx 20:06 on the treadmill
M/48/6’4”/225#
Intermediate
11:16
13:45 Rx
Rx’d, and ten minutes after completing 250304:
12:49
As rx’d, 14:30.
Runs were ~ 1:45 / 4:00 / 1:30. Box jumps slow and steady. I don’t love these with the tall box – jumping down pretty jarring, but stepping down generally too awkward. Since my syrinx has gotten worse over the years, anything explosive (jumping and sprinting) is much more difficult. So when jumps come up, I force myself to do them.
51m/5'10"/180
Rx’d
12:43
14:50
25:30
assault runner & 20” box
couple interruptions with 2 toddlers but it’s done
14:29
M 45 yrs.
9.59
30” box and treadmill
M 52/5,9/172 (176cm/78kg)
11:24
Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
Nordic track running
♂ 24-inch box
Currently on duty so I couldn’t run, due to the possibility of getting a call. So I subbed 1250m/2500m Echo for the 400m/800m run
30” box
Finished in 12:00 flat
14:02 Rx, female
I love this start of sunny day ;)
15'14" Rx
Modified (snowing outside), home gym, female
400/800/400m rows
30 box jumps @ 12''
Time 11:18
39/M. Intermediate option: 12:37. Wish I had done 30 inch box, but we will get ‘em next time.
Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 20-inch box
11:32
13:46 Rx
10:35, with 24in box
17:12
500/1000/500m row
30x20” box
Beginner: 7:54
RX
14:20
13:15
Rx 9:14
well done grasshoppa
Was hoping you’d post today. Blisteringly fast.
Lightning! You and Luis blazed a trail today!
500-1000-500m Row instead of run due to injury.
18” box due to precautions for said foot injury.
M/35/6'3"/195
Rx: 10:46
Awesome!
M/40
Rx: 11:38
Although my burpee conditioning was garbage in 25.1, by box jump conditioning has improved over the past year.
My*
Well done!
Treadmill at 1°, the first two runs at 7mph, sped up for the last. 30" box JOs
11:52
M/35/228lbs
I would have been faster if I was in better shape
Still pretty good!
I wish I was in as bad of shape as you are.
Time: 12:34
No scaling
Row for run
24’box
12.34
Was a rough day at the firehouse today. Just got on the assault runner and went. Thank you for the programming
Nicely done!
Dealing with a foot injury, cannot run, jump, or flex foot
At Home, modified:
2mins alt 10x march in place, 10x air squats- 4 total rounds
30x kb swings @16kg, unbroken
4mins alt 20x march in place, 10x air squats- 5 total rounds, plus 6th round of march in place
30x kb swings @16kg, unbroken
2mins alt 10x march in place, 10x air squats- 3 total rounds, plus 4th round of march in place
10mins total time
Intermediate & replaced runs with rows
11:43
Good work!
Great job! I almost thought about subbing rowing, in hindsight it might have been a better choice for me 👍🏼
March 5, 2025.
Result: 18:00…
Rx - 10:21
Finally found something in CrossFit I’m good at🫡🔥
Indeed; that's a great time!
Awesome job!
RX, 14'37''
Intermediate
14:58
24” box, 12:13
12:40 rx
24" box. 15:14
Jumped all the way over the box; did not land on top. Messing up GPS killed the clock.
Damn. That’s tough!
Rx, runs on the Trueform
12:02
Would’ve went sub-12 if I hadn’t failed rep #10 of the second set of BJOs and had to repeat it. Embarrassing. Focus. Lol
Nothing embarrassing about that time at Rx. Good work!
Good job!
Modified to:
400m row
100 single unders
30 box jump overs, 24”
800m row
100 single unders w/ weighted rope
30 box jump overs
400m row
100 single unders
18:40
This is the workout I needed after 2 days of squat-intensive work. But HQ always prescribes runs when my dirt road is icy or muddy!
Nice time, especially with the additional single unders!
Solid, Jim! I like the add of the SUs.
Wow! That's a notch up on this workout👍🏼 I think I'm going to have to try this version sometime soon!!!
Fitness takes on a whole new meaning after childbirth. Phew!
modified - 16:07
subbed rowing and lateral step-up (bodyweight)
Congrats! Way to get back to it!
M50/77/179
intermediate
400m run
30 box jump over
2,5km echo bike
30 box jump over
1,25km echo bike
16:30
14:46 Rx
M/51/217/5'11
500m Row
30 Box Step Overs: 24"
1000m Row
30 Box Step Overs: 24"
500m Row
14:50
Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run
20'' box
10:56
Keep it up!
Way to go, nice job 👍🏼
Very well done!
Great job!
Intermediate 12:27
Decided on intermediate upon getting up this morning - knees. Pushed the pace a little on the runs but just to tolerance. Did a few reps at 30" afterward just to confirm that I hadn't merely psyched myself out - confirmed, the knees were not impressed with the extra 6" this time.
Well done, Lincoln. Knees are notoriously hard to impress.
Best not to anger cranky knees, so you can stay in the game! Like Jim said, they are a tough couple of joints! Nice job!
way to work, I try to avoid killing my knees too. Makes for longer recovery unfortunately
M- 53/ 5'7 / 225
Intermediate athlete/scale box step overs
20" box
14:55
Well done! 20 felt high enough!!!
F: 44, Scaled Box, 24:22
RX :13:09 seconds
Intermediate modified option w/ 20/40/20 burpees instead of runs
13:22
10:09
Awesome job!
Excellent!
Rx?
subbed runs for 5K-10k-5k and 60” BBJO without touching.
🤣
Amazing.
Subbed Echo for runs.
Rxd at the Y using assault air runner.
11:52.
had to push to keep it under 12 minutes. Some cardio beasts already on the board this morning. Nice work!
Great work, James! I agree about those cardio beasts.
Great work, especially on a high box. I was sorta happy with my time, till I saw all these sprinters posting!
Very well done!
Fantastic!
Dang. That’s moving!
NICE!
RX: 11min26
Great job!
9:42
You are on fire!
Haha thxx ;) somewhere mid last year I quit the fasting regime, started doing some proper nutrition and paying attention to it, along with some recent cardio extra work, I'm feeling great ;)
Your hard work is definitely paying off! Very impressive! I'll have what you're having! 😀
Rx’d 12 mins
Well done!
Yes! Needs enough stamina!
M/55 👨🏻🦳
Intermediate
TT -> 13:45
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
13:34 in total; runs on the tredmill