Box Jump — CrossFit Technique Guide
The box jump is a plyometric movement that develops explosive lower-body power, coordination, and the ability to absorb impact safely. In CrossFit, box jumps are performed to standard heights of 24 inches (men) and 20 inches (women) and require the athlete to reach full hip and knee extension (standing tall) at the top of the box. Box jumps appear in benchmark workouts and Hero WODs as a power-based conditioning tool. Step-downs between reps are encouraged for safety — the Achilles tendon ruptures that have occurred in CrossFit are almost always from rebounding (jumping back down rapidly).
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Box Jump
Stand facing the box, feet hip-width apart, arms at sides.
Dip into a quarter squat and swing arms back, then explosively extend hips, knees, and ankles.
Pull knees up and land softly on the box with both feet, hips above knees.
Stand to full hip and knee extension at the top.
Step down one foot at a time (recommended) or jump down with control.
Reset and repeat.
Common Mistakes
Not reaching full extension at the top — a common shortcut; judges will no-rep it.
Rebounding off the box — jumping down rapidly increases Achilles tendon rupture risk significantly.
Landing with excessive forward lean or soft knees that collapse inward.
Coaching Tips
Step-downs are not slow — efficient athletes step down quickly. The time cost is minimal and the injury risk reduction is significant.
Box height should allow a two-inch clearance — if you are barely making it, drop the height.
Scaling Options
Easier / Beginner
Step-ups (step one foot, then the other), lower box height, box jumps with step-down.
Harder / Advanced
Higher box, weighted box jumps (light vest), box jump overs.
Frequently Asked Questions
Should I rebound or step down from box jumps in CrossFit?
Step down for safety. Achilles tendon ruptures in CrossFit are almost exclusively caused by rapid rebounding off boxes. The time difference between stepping down and rebounding over a full WOD is minimal — the injury risk is not worth it.
Hero WODs with Box Jump
Related Exercises
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