How to do the Box Jump, step by step
- Stand about one foot length in front of the box.
- Swing your arms and dip into a quarter squat.
- Take off from both feet.
- Land in the middle of the box with your knees bent.
- Fully extend your hips and knees at the top.
- In a workout, step down one foot at a time.
Common mistakes and how to fix them
- Jumping down with straight legsstep down to protect your Achilles tendon.
- Hard landing on locked kneesland softly with your knees bent.
- Not standing up at the topfully extend your hips and knees.
- Knees caving inkeep your knees over your feet.
How to scale the Box Jump
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lower box
- Box Step-up
- Stacked plates as a low jump target
Benchmarks with Box Jump
- Kelly5 RFT: 400 m Run, 30 Box Jumps 61 cm, 30 Wall Balls 9 kg
- Fight Gone Bad3 rounds, 1 min each: Wall Ball, SDHP 34 kg, Box Jump, Push Press 34 kg, Row (kcal)
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Hope3 rounds, 1 min each: Burpees, Power Snatch 34 kg, Box Jump 61 cm, Thruster 34 kg, Chest-to-Bar Pull-ups; 1 min rest
- Danny20 min AMRAP: 30 Box Jumps 61 cm, 20 Push Press 52.5 kg, 30 Pull-ups
- Wittman7 RFT: 15 KB Swings 24 kg, 15 Power Cleans 42.5 kg, 15 Box Jumps 61 cm
- Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
- Jack20 min AMRAP: 10 Push Press 52.5 kg, 10 KB Swings 24 kg, 10 Box Jumps 61 cm
- Klepto4 RFT: 27 Box Jumps 61 cm, 20 Burpees, 11 Squat Cleans 65 kg
- McGhee30 min AMRAP: 5 Deadlifts 125 kg, 13 Push-ups, 9 Box Jumps 61 cm
- Morrison50-40-30-20-10 Wall Balls 9 kg, Box Jumps 61 cm, KB Swings 24 kg
- Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
- Roy5 RFT: 15 Deadlifts 102.5 kg, 20 Box Jumps 61 cm, 25 Pull-ups
- Small3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 61 cm, 800 m Run
- Whitten5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg
- Open 11.215 min AMRAP: 9 Deadlifts 70 kg, 12 Push-ups, 15 Box Jumps 61 cm
- Open 12.318 min AMRAP: 15 Box Jumps 61 cm, 12 Push Press 52.5 kg, 9 Toes-to-Bar
- Open 13.210 min AMRAP: 5 Shoulder-to-Overhead 52.5 kg, 10 Deadlifts 52.5 kg, 15 Box Jumps 61 cm
- Open 14.38 min AMRAP: Deadlifts 10 × 60 kg, 15 × 85, 20 × 102.5, 25 × 125, 30 × 142.5, 35 × 165 kg, after each set 15 Box Jumps 61 cm. Score: reps
- Open 20.430 Box Jumps 61 cm, 15 C&J 42.5 kg, 30 Box Jumps, 15 C&J 60 kg, 30 Box Jumps, 10 C&J 85 kg, 30 Pistols, 10 C&J 102.5 kg, 30 Pistols, 5 C&J 125 kg, 30 Pistols, 5 C&J 142.5 kg (Cap 20 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.