Box Jump to Burpee

Setup

Stand in front of box with clear space behind for the burpee portion.

Execution

1. 1Perform a standard box jump onto the box
2. 2Step down under control
3. 3Drop immediately into a burpee: hands down, chest to floor, push-up
4. 4Jump feet back in and stand/jump to complete the burpee
5. 5Repeat continuously for the prescribed reps or time

Key cues

• Stick the box jump landing before stepping down
• Move with control into the burpee, not in a chaotic collapse
• Keep the burpee push-up full range as fatigue sets in
• Breathe — this movement accumulates fatigue fast

Common faults

• Rushing the box jump landing due to conditioning pace, risking ankle rolls
• Sloppy burpee push-up (partial range) under fatigue
• Jumping down off the box instead of stepping down
• Losing core control in the burpee's transition

Tweaks

• Scale box height down as fatigue accumulates in a long set
• Add a broad jump instead of a burpee for a different combo
• Perform for time (EMOM) rather than fixed reps

Muscles

Notes

Primary energy system: lactic (glycolytic) when performed for reps/time; alactic component on the jump itself. High-fatigue combination movement — monitor landing quality as reps accumulate.

Sources

• CrossFit Journal - Burpee Standards and Variations
• Box Jumping and Landing Mechanics and Form

Attribution: CrossFit Journal