Burpee jumping on a box: exercise technique and crossfit complexes * Crossfit

Crossfit exercises

6K 0 07.03.2017 (last revised: 31.03.2019)

Burpee is one of the most popular CrossFit exercises. It is very intense and can also be performed in conjunction with other movements. Often athletes perform burpees in combination with box jumps. Thus, the athlete can work not only the torso, but also the muscles of the thigh, gluteal muscles, and also the calves.

Movements are performed at a fast pace, you cannot rest between repetitions. To perform burpee jumping onto a box, you will need a special wooden pedestal (box), onto which you need to jump. Usually the height of the cabinet is 60 cm, but it can be 50 or 70 cm.

Exercise technique

Burpee jumping on a curbstone requires special physical skills from an athlete. Most often, the exercise is easier for athletes who have extensive experience in aerobic exercise. It is very important here to work quickly, but at the same time it is technically correct to perform all the physical elements. The technique of performing burpee with jumping on the curbstone provides for the following movement algorithm:

Stand in front of the box some distance away. Take an emphasis lying, put your hands shoulder-width apart.
Squeeze out of the floor at a fast pace.
Get up off the floor, while bending your knees slightly. Put your arms back, and also sit down.
Push off vigorously, jump forward and up. Stretch your arms towards the cabinet. Jump onto the curbstone, and then, without turning around, jump back.
Take the lying position again. Repeat pedestal jump burpee.

In the event that you are not confident in your abilities, then you can just jump up in place for a start, but then still return to the correct version of the exercise. The number of repetitions depends on your training and crossfit experience.

Crossfit training complexes

We offer several training complexes for crossfit training, one of which is a burpee with jumping on a box.

7x7	7 times rowing dumbbells in a lying position 10 -20 kg 7 times bench press standing 50-60 kg 7 burpees with jumping on the box 7 times sumo deadlift 40-60 kg Throw a heavy ball on the floor 7 times. Complete 7 rounds.
CF52 17072014	15 Overhead Squats, 43kg 10 burpees with jumping on the box, 60 cm 10 times throw the ball at a height of 3 m, 9 kg Pulling socks up to the bar 15 times. Complete 5 rounds.
CF52 20012014	12 burpees with jumping on the box, 60 cm 21 ball throw, 9 kg 12 hang jerk, 43 kg 500 m rowing. Perform for a while.