Workout Description

Why This Workout Is Medium

This is a single-movement, low-density test with moderate movement complexity and a short session window. It’s not metabolically taxing, but it demands high neural drive, coordination, and confidence as heights increase. Expect multiple build-up attempts with full recovery. The physical output feels moderate overall, while the technical and psychological challenge rises at higher boxes, placing it solidly in the Medium range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): This is a pure explosive power test emphasizing rapid triple extension, aggressive arm swing, and crisp hip opening on top. The goal is maximal height from a single, fast, coordinated effort.
• Speed (4/10): Each attempt is quick, but you do not cycle for time. Reactive speed and timing matter at takeoff, while deliberate setup and full recovery reduce the importance of sustained turnover.
• Strength (3/10): Lower-body strength supports peak height, yet the limiting factor is rate of force development rather than absolute load. Strong squats help, but maximal height relies more on powerful hip and knee extension.
• Flexibility (3/10): Adequate ankle dorsiflexion, hip flexion, and trunk control are needed for a deep, powerful dip and safe landing. Mobility restrictions can limit takeoff mechanics and reduce clearance or stability on top.
• Stamina (2/10): Muscular endurance is lightly taxed. You’ll make several near-max efforts, but total reps are low and rest is ample. Calves and Achilles may feel repeated loading, so manage attempt volume and recovery.
• Endurance (1/10): There is no sustained aerobic work. You perform a handful of single explosive efforts with full recovery between attempts, so heart rate remains low and cardio capacity is minimally challenged.

Movements

• Box Jump

Scaling Options

Scale to: Max Step-Up Height (controlled) • Max Standing Broad Jump Distance • Box Jump to Lower Height using plate stacks for fine increments

Scaling Explanation

These options preserve the explosive leg drive and coordination while reducing impact, complexity, or fear, allowing safe, progressive exposure to similar power and landing mechanics.

Intended Stimulus

Explosive, focused efforts with full control and confidence. You should feel springy, not gassed. Build in small increments, rest 60–120 seconds between near-max attempts, and prioritize quality over quantity. Expect a powerful takeoff, soft landing, and a stable stand at full hip extension. The session should feel neural, technical, and mentally demanding at peak heights.

Coach Insight

Pace it by taking 3–4 warm-up sets, then 5–6 challenging attempts with 60–120 seconds rest. Stop after one or two small misses. The one tip: set tiny height increases and fully commit—hard arm swing, fast dip-drive, eyes up, and aggressive hip extension. Avoid rushing between attempts, giant jumps in height, landing with locked knees, or stepping off unstable plate stacks without spotters or safeguards.

Benchmark Notes

Use these heights as general targets from beginner to elite. Warm up with progressive jumps, then take 5–8 measured attempts with full rest. Small plates can fine-tune height. A 2–4 inch improvement is significant. Always land softly, stand tall on the box, and prioritize safety over risky attempts.

Modality Profile

This workout is a single bodyweight plyometric movement, which fits the gymnastics category in CrossFit’s modality model. There’s no cyclical monostructural component and no external loading. All the demand comes from controlling and explosively moving your own body through space.

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