For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.
Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box
Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry
Find a gym near you:
View the CrossFit map
Comments on 260106
247 Comments
Intermediate option w/ 35-lb dumbbells and a 20-inch box
13:32
14:20 rx
24' box jumps.
22.5kg dumbbells.
20” box
Dual kb 24 kg farmer carry
KB @24kg for farmer carry
M/41/5'9"/195#
260119
1 x 12 row pulls, CFWU
LBA routine
For time:
90 sec plank hold
20 box jump-overs
100-meter farmers carry
90 sec plank hold
15 box jump-overs
100-meter farmers carry
90 sec plank hold
10 box jump-overs
100-meter farmers carry
20# KB and Ruck plate
17:55
Tabata1, reverse lunge
62 reps
HIp Mobiltiy routine
Scaled to beginner. First time I’ve worked out in 2 years. Wish I would’ve went to intermediate. 11:56.
Scaled
Not for time, but completed within 15:00:
2:00-1:30-1:00 Plank Hold
30-20-10 Box Step Over (20")
100m DB Farmers Carry (35#s)
Beginner version reps
24” box and 35 lb dumbbells
10:21
12:48 rx
all 3 UB
Rx 12:00
Subbed BJO for x10 jump rope.
53-lb kbell
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♂ 8kg dumbbells and a 25kg plate
9:30
only unbroken on first plank 2 others broken
13.14 RX
2 min plank - unbroken every rd
30/20/10 BJO
15kg DB’s 100m FC - driveway
Tough but enjoyed this one
13:13
Just starting crossfit so went beginner, easier than I expected so tomorrow will go intermediate. No break in plank 🙏🏻
M/39/6’/177#
11:41 Rx
Deo gratias
20:35
Plank hold (1st round did not break. Yay! That’s a first for me. Broke 1-2 times other 2 rounds. )
20” box step overs
25# db farmer walks
Female 61
Jump over 45# plate (knees don't allow box jumps)
35# KBs
Rx
14’54”
14:14
2 min plank holds
20-15-10 stepovers 20” box
180 steps 35# db farmers carry
Basement gym
15:11
Rx
13:39 RX
56M
13:26
40# DB’s
2:00/2:00/1:30-:30
14:23
RX 12:49
M/55 🎅🏻
Intermediate
TT -18:11
17:34
Bench 17"
Farmers carry up/down stairs x 2
19:00
broke on the planks several times and twice on the last farmer carry
Broke 4 times on rd 2 planks
Broke 2 times in rd 3
Broke once on last Carry
M/49/6’4”/225#
As rxd
13:27
As rx'd, 15:34.
Unbroken planks. Slow and steady on jumps, farmers' carries in back yard, down the hill and back. Set the DBs down at the bottom of the hill for a quick break each round.
52m/5'10"185
Rx
16:27
13:39 Rx (M/46/5’9”/180lbs)
(Planks 2:00, 1:00+1:00, 1:30+0:30)
11:28 w 50s instead of 35s
18:57
13:08 rxd
Rx 11:55
16:41 RX
Box step up overs
2/35# DB carry, 100 steps each round
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♂ 15-kg dumbbells and a 50-cm box
17:01
44lbs kb walks and 20’’ box jumps
15:18
F44, Rx except scaled planks to 1:30
beginners
I’m 13
First week ever of CrossFit!
Welcome to the family!
10:49 Rx.
Everything unbroken and hustled well on the carries (2x50m).
Hustled is right! Excellent!
Indeed you did, fantastic!
The planks were the hardest part lol anyone agree?
Beginner. 15:49
2x7kg carry, 30cm box jump. Took knee breaks in plank hold
Beginner. 15:49
2x7kg carry, 30cm box jump. Took knee breaks in plank hold
14:29
14:54.
planks were the toughest part for me. need to work on my core.
17:18
First round did the 2-min plank hold unbroken. Rounds 2 and 3, had to break it into two 1-min plank holds. Kept the stopwatch going continuously though. Otherwise as Rx'd.
M/34/189/70"
tiempos de ronda
R1 | 05:55 |
R2 | 05:22 | -33 s
R3 | 05:18 | -4 s
Ø 05:31
Tiempo restante: 00:01 = 16:36
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
♂ 50-lb dumbbells and a 24-inch box
Broken into 1 min planks
Step over instead of jump
35 lbs kettlebell carry
Beginner Rx 17:42
Need to work on jumps but plank and carry were too easy.
1st plank unbroken - remainder= 1min+1min
Broke FC @ 100m mark each end before return.
Rx 10:16
*Unbroken Planks Holds!
Derek, The Beast!
Smokin’ those FCs!
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
50-Lb Dumbbells (22,5Kg)
24-Inch Box
*Veste 20Lbs*
Score= 00:15:25
Nice job with extra weight!
14:31 RX guessed on the 100m carry
RX 13:54
Great time!
My first RX workout since starting CrossFit 6 months ago!! Felt great except for the last 2min plank:/
Congrats on your first Rx! Great time for it too!
Still traveling.
3 2-min plank holds, unbroken
30-20-10 burpees (in honor of Favo)
~100m FCs, 35# DBs
18:30
63/5’8”/161
Nice job, Jim! In honor of Favo indeed.
Yay! Burpees!!! Excellent!
Hola soy Luis, RX 14:24.
🇨🇱🇨🇱🇨🇱
Great work!
14:13 RX
53lb kb’s
16.04
Rx’d. 12:07. Unbroken and BJO clear over. Fun one!
Coastie “The Hops” Nick, way to go, bro!
Tigger arises again! Bravo, amigo!
Bouncing through another one! Tigger-riffic!
Farmers carry 12kg kettelbells
Rx 13:10
Ken, we all just want to see your snatch...
Nice job, Ken!
Rx
12:04
Unbroken. 5 loops around the basement per round of carries.
Hell yeah
Fantastic!
Fantastic!
Rx 15:11
13x25' shuttle farmers carries
Those shuttles must have taken forever. 200m/round may have been easier 😂
15:44 Rx
13:43 with step overs but otherwise as rx’d. No jumping, on doctors orders. First plank UB then broke them into 3 chunks.
Dad: 15:15 (20lb dumbells, 16” box step overs, and 1m+ plank, otherwise rx’d!)
46/176cm/176lbs
Had to use weight plates as I don’t have DBs. Used 2 10kg plates
Nice work!
round 1 plank - 2 min
round 2 plank - 1:05 / 0:55
round 3 plank - 1:15 / 0:45
Great work, brother
Awesome job!
19:48
40lb dumbells
Time: 13:26 rx woo
Planks succcccked.
13:47
Nice work!
Scaled but wore a 20# plate carrier throughout
2 minute plank (forearm)
30 Box step-overs (20")
100m Farmer carry (35# DBs, heaviest I have)
2 minute plank
20 BSOs
100m FC
2 minute plank
10 BSOs
100m FC
12:42
The back isn't 100% yet but felt like I could do most of this. I subbed the BSOs out of caution against the explosive movement of BJs but wanted to include the PC to add some challenge to the BSOs. It would have been awkward transitions and detracted from the stimulus to frequently put on and take off the PC so figured just wear it the whole time. I would normally jog the FCs but walked them on purpose out of caution and to force extra time maintaining the grip. First plank UB, very brief break each after, FCs UB. I would have definitely gone UB on all planks without the PC on.
Great work!
That's awesome, Lincoln. Those planks with 20# extra too! Nice.
Awesome job with that extra weight
For time: 17:39
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry
35-lb dumbbells and a 20-inch box
Rx+, nice!
All Rx, but BSOs instead of BJOs (20 in)
Low planks - on forearms, unbroken
13:02
head/chest congestion from tail end of cold/flu still has me a bit wobbly 🥴
Awesome job, BG, especially with still not being fully recovered from illness.
Awesome
Flu can’t keep up with you
20min
20” box
30lbs DB
Modified to 13” box step ups and 220’ (67m) with 50# weight belt.
14:57
2 min plank hold
20 inch stack of plates
30lbs DB Farmer Carry
20” box
35lbs DB
Died during the planks 🫠 had to scale to knees two times
35-lbs DBs, 24" box
15:10
All segments unbroken except missed jump.
Nice work, Michael!
Quick!!!
Wow, sub-11, that's cooking!
Well done!
Beginner option:
For time:18:11
15-lb dumbbells and a 20-inch box
25- lb dumbbells and 18" box
Did the 25-lb dumbbells and 18" box
Great job!
11:14
Blazing!
Very well done!
Thank you CrossFit! Clearing the mind for a moment!
Hope it all settles down for you soon. Good outlet,CF is! Mind & body benefits! Nice work.
Working on fitness will definitely help clear the mind, and nobody does fitness like CF. Hope it all gets sorted out and you get in a better place soon.
Ditto -- hope things settle down in your favor.
Did Saturday’s METCON, rested 3 mins, then did this METCON
12:14Rx
Whew! That's a lot back to back. Great work!
That's awesome!
Great work getting back to it!
Only have a 20” box, but did 52.5lb dumbbells for the farmer’s carries.
M/29/106kg
Nice!
I have more scars from box jumps than almost 20 years in the Army, I’m cautious 😬😂
Oh, I can relate to that one! Still moving quick on this at Rx!
Fantastic!
17:00
Tried to pace myself, but burned out on box jumps in the first 2 rounds
Still a great time!
18kg dumbbell for farmers carry
2:00 plank, 30, 20, 10 BJO 18” box (gym) 25# Dbs 100m farmer
All reps unbroken. :15 rest between rounds. Felt strong.
2:00 plank, 30, 20, 10 BJO 18” box (gym) 25# Dbs 100m farmer
All reps unbroken. :15 rest between rounds. Felt strong.
Excellent, Laurie!
Well done!
2 min plank, 24” box, 35# db
-2 minute plank
-30 box step-ups (20”)
-approximately 150 meter farmer’s walks (35 lb DB’s)
15:53
YAY!:)
G.M.S.
:)
Rx 15:32
2-minute plank
• 30 jump squats
• 45–60 sec dumbbell farmer hold/march
• 2-minute plank
• 20 jump squats
• 45–60 sec dumbbell farmer hold/march
• 2-minute plank
• 10 jump squats
• 45–60 sec dumbbell farmer hold/march
♀ 20-lb dumbbells
Scaled
20" step ups to full extension
35# db's for fc
22:51
m/55/180
No, that's not a typo---:)
For my notes--after boxing class last night--
You still got it in, and not too shabby for doing it right after boxing class! Working that bag and sparring is a midline tax too.
Great work, Mike
Beginner: 35-lb DBs
14:17
Rxd at the Y.
12:32.
rounds 2 & 3 broke the planks once for 6-9 seconds. All else unbroken. I could see 11’s here but under that you must be doing some magic on the BJO.
Terrific time @ Rx !
Awesome work, James!
Nicely done!
Excellent!
13:01
12:01
farmers carry 25# plates
20”
35s
Planks - 2 sets (1:30/:30, 1:10/:50, 1:15/:45)
intermediate
Is it okay for me to do 1 min side planks for each side? This is more for realigning my pelvis from a lateral pelvic tilt.
Time: 16:47.45
Yes, just make note of it for when this comes up again in the future. Comparing apples to apples, etc.
1 min planks
35# DB
11：00
Fantastic!
M28 12:54
plank-> pushups
carried 80lb med ball
12:07
My superpower: having done a 2min plank within minutes of this workout posting
😆