5 Plyo Box Workout Ideas For CrossFit Training

Did you know that over the last 10 years, 60% of the CrossFit Opens have included a plyo box? (1)

Plyo box workouts are powerhouse plyometric exercises that build explosive power, improve endurance, and boost overall fitness. 

Whether you’re a CrossFit athlete in a CrossFit gym or throwing down in your home gym, these exercises are a critical component of any sound training program.

As a physical therapist and certified CrossFit coach, I’ve spent over 12 years helping athletes improve their performance and train pain-free, particularly in high-intensity environments like CrossFit.

My expertise in movement optimization and injury prevention allows me to design effective plyo box workouts like the ones below that build explosive power while minimizing the risk of injury.

Through my remote coaching, I guide CrossFit athletes in utilizing plyo box exercises to enhance their agility, strength, and endurance.

This article will outline my top five plyo box workouts and the exercises I most frequently use to help my 1:1 Pain-Free Performance clients elevate their fitness and train pain-free. 

5 CrossFit Plyo Box Workouts 

MetCon 1: “Box Jump Burn” 

15-Minute AMRAP

• 20 Box Jumps (24/20 inches)
• 15 Burpees
• 10 Kettlebell Swings (53/35 lbs)
• Goal: Complete as many rounds as possible in 15 minutes. Focus on explosive jumps and smooth burpee transitions.

MetCon 2: “Legs on Fire” 

4-Rounds For Time

• 30 Box Step-Ups (24/20 inches)
• 20 Wall Balls (20/14 lbs)
• 10 Box Jump Overs
• 400m Run
• Goal: Complete 4 rounds as fast as possible. Push your pace on the runs and stay consistent on the step-ups.

MetCon 3: “Plyo Power” 

10 Rounds For Time

• 5 Box Jumps (30/24 inches)
• 10 Dumbbell Snatches (50/35 lbs)
• 15 Push-Ups
• Goal: Perform each round with intensity. Keep smooth transitions between movements while maintaining form.

MetCon 4: “Jump & Press” 

12-Minute EMOM

• Minute 1: 10 Box Jump Overs (24/20 inches)
• Minute 2: 12 Dumbbell Shoulder-to-Overhead (50/35 lbs)
• Minute 3: Rest
• Goal: Alternate between box jumps and shoulder presses for 12 minutes, maximizing reps while keeping intensity high.

MetCon 5: “Box Bash” 

20-Minute AMRAP

• 15 Box Jumps (24/20 inches)
• 10 Deadlifts (225/155 lbs)
• 20 Sit-Ups
• Goal: Complete as many rounds as possible in 20 minutes. Stay efficient on the deadlifts and keep a strong pace on the box jumps.

What Is a Plyo Box Workout?

A plyo box workout is a form of plyometric training that utilizes a sturdy, elevated box to perform a range of movements designed to enhance strength, power, and agility. 

The term plyometrics refers to a form of exercise where you aim to improve speed, and power through rapid jumps or power endurance through repeated jumping. 

These workouts focus on explosive, high-intensity exercises that target various muscle groups and improve overall fitness.

Overview of Plyo Box Workouts and Their Benefits

Plyo box workouts are known for their versatility and effectiveness.

By incorporating a plyo box into your routine, you engage in exercises that challenge your body in multiple ways.

This approach offers several notable benefits.

First and foremost, plyo box workouts are a type of jump training that significantly improves explosive power.

Exercises such as box jumps require you to leap onto and off the box, which enhances your leg strength and power. 

This kind of explosive training can be particularly beneficial for athletes looking to improve their speed and performance.

Additionally, these workouts enhance coordination and balance. The need to control your body during dynamic movements, like jumping or stepping up, helps improve your overall stability and coordination. 

This is crucial for athletic performance and daily activities that require quick, controlled movements.

Strength is another key benefit of plyo box training. Exercises performed on the box engage multiple muscle groups, including your legs, core, and upper body. This full-body engagement helps build overall strength and muscular endurance.

Lastly, plyo box workouts are efficient for burning calories and improving cardiovascular fitness. 

The high-intensity nature of the exercises ensures that you get a robust cardiovascular workout while also working on strength and power.

Types of Exercises You Can Perform with a Plyo Box

The plyo box offers a range of exercises that can be tailored to various fitness levels and goals. One popular exercise is the box jump. 

This involves jumping onto the box and then stepping or jumping back down. It’s excellent for building explosive power and leg strength.

Another effective exercise is the step-up. By stepping up onto the box and then stepping down, you work your quads, hamstrings, and glutes. 

This exercise can be done with or without added weight for increased intensity.

Box drills are another option, where you perform quick, controlled movements around the box. These drills enhance agility and coordination, making them ideal for athletes who need to improve their quickness and reaction time.

Depth jumps are a more advanced exercise where you drop from the box and immediately perform another jump upon landing.

This movement focuses on reactive strength and can help improve your overall explosiveness.

Who Can Benefit from Plyo Box Training?

Plyo box training is advantageous for a wide range of individuals. For CrossFit athletes, it offers a way to enhance performance by building power and agility. 

The exercises complement various CrossFit movements, helping athletes improve their overall fitness.

Competitive athletes from various sports can also benefit from plyo box workouts. The explosive power and agility developed through these exercises translate well to sports that require quick, powerful movements.

Fitness enthusiasts at all levels can incorporate plyo box workouts into their routines.

Whether you’re a beginner or an advanced athlete, you can adjust the intensity and height of the box to match your fitness level.

Benefits of Plyo Box Workouts for CrossFit Athletes

Plyo box workouts offer several advantages specifically tailored to CrossFit athletes.

These benefits range from increased power and explosive strength to enhanced coordination and cardiovascular endurance.

Let’s explore how incorporating plyo box exercises can elevate your CrossFit performance.

Improved Power and Explosive Strength

One of the most significant benefits of plyo box workouts is the improvement in power and explosive strength. (2)

Exercises like box jumps and depth jumps demand rapid, explosive movements that target your fast-twitch muscle fibers. 

This type of training enhances your ability to generate force quickly, which is crucial for high-intensity CrossFit movements and competitive performance.

Improved explosive strength translates to better performance in lifts, sprints, and other high-power activities.

Enhanced Coordination, Agility, and Balance

Plyo box workouts are excellent for developing coordination, agility, and balance. The dynamic nature of box exercises requires precise control and quick adjustments. 

For instance, performing box drills and lateral box jumps challenges your ability to move swiftly and maintain stability.

Enhanced coordination and balance not only improve your performance in CrossFit workouts but also reduce the risk of injury by promoting better control and movement efficiency.

Cardiovascular Endurance and Fat-Burning Potential

In addition to strength and coordination, plyo box workouts offer significant cardiovascular benefits.

The high-intensity nature of these exercises increases your heart rate, boosting cardiovascular endurance. 

Exercises like continuous box jumps or box step-ups elevate your heart rate and keep it elevated, which is effective for burning calories and improving overall fitness.

This increased cardiovascular endurance can help you sustain high-intensity efforts during CrossFit workouts and improve your overall stamina.

Versatility of Exercises (Lower Body, Upper Body, and Core)

The versatility of plyo box exercises makes them a valuable addition to any CrossFit training program. You can target various muscle groups by adjusting the exercises performed on the box. 

For lower body strength, box jumps and step-ups are effective. For upper body work, you can use the box for elevated push-ups or tricep dips.

Core exercises, such as box mountain climbers or elevated planks, also benefit from the added challenge of the elevated surface. 

This versatility allows you to tailor your workouts to address specific fitness goals and balance your training routine.

The Best  Plyo Box Exercises 

Box Jumps

Box jumps are a fundamental plyo box exercise that enhances explosive power and leg strength. Stand in front of the box with feet shoulder-width apart.

Bend your knees, swing your arms, and jump onto the top of the box, landing softly with knees slightly bent. Step back down and repeat. 

This exercise improves your vertical leap and overall lower body strength.

Step-Ups

Step-ups are great for targeting the quads, glutes, and hamstrings.

Place one foot on the box and push through your heel to lift your body up, bringing the other foot onto the box.

Step back down and repeat with the opposite leg. 

Step-ups can be performed with or without added weight, making them adaptable to any fitness level.

Box Jump Overs

Box jump overs are an advanced plyo box exercise that challenges agility and endurance. Begin by standing beside the box.

Perform a box jump and, upon landing, immediately jump over the box to the other side. 

This exercise increases power output and improves coordination and cardiovascular endurance.

Bulgarian Split Squats

Bulgarian split squats are a unilateral exercise that targets the quads, glutes, and hamstrings while improving balance and stability.

Place one foot behind you on the box and lower your body into a lunge position. 

Ensure your front knee does not extend past your toes. Push back up to the starting position and repeat.

This exercise can be done with body weight or added resistance for extra challenge.

Pistol Squats

Pistol squats are a challenging exercise that builds single-leg strength and balance. To perform the pistol squat, stand on one leg with the other leg extended forward and the box behind you. 

Lower your body into a squat position while keeping your extended leg off the ground. Push back up to standing. 

This exercise requires significant balance and strength, making it suitable for advanced athletes or those looking for a high-level challenge.

How to Structure a Plyo Box Workout

Structuring a plyo box workout effectively ensures you get the most out of your training while minimizing the risk of injury. 

Here’s how to design your workout based on different training types and some tips for injury prevention and recovery.

Different Types of Plyo Box Workouts

1. Strength/Power Workouts

These workouts focus on building strength and explosive power through structured sets and reps.

• Sets and Reps: Perform 3-5 sets of 6-12 reps per exercise. Adjust the height of the box or add weights to increase difficulty.
  
• Rest Intervals: Take 1-2 minutes of rest between sets to allow for full recovery. This helps maintain high intensity and performance throughout the workout.

2. EMOM (Every Minute on the Minute)

EMOM workouts are excellent for improving endurance and maintaining a high level of intensity.

• Structure: Choose a plyo box exercise (e.g., box jumps) and perform a set number of reps at the start of each minute. Use the remaining time to rest.
  
• Example: Perform 10 box jumps at the beginning of each minute for 10 minutes. Adjust reps or exercise difficulty as needed.

3. AMRAP (As Many Rounds As Possible)

AMRAP workouts are designed to maximize effort and endurance.

• Structure: Set a timer for a specific duration (e.g., 15-20 minutes) and perform a series of plyo box exercises. Aim to complete as many rounds as possible within the time limit.
  
• Example: Complete 10 box jumps, 15 step-ups per leg, and 10 Bulgarian split squats. Repeat these exercises for the duration of the workout.

4. For Time

This type of workout focuses on completing a set of plyo box exercises as quickly as possible.

• Structure: Perform a specified number of reps or rounds of each exercise and time yourself. Aim to complete the workout as fast as possible while maintaining good form.
  
• Example: Complete 50 box jumps, 40 step-ups, and 30 box jump overs. Record your time and aim to improve with each session.

Tips for Avoiding Injury and Ensuring Proper Recovery

1. Warm-Up Thoroughly

Before starting your plyo box workout, perform a comprehensive warm-up. This should include dynamic stretches and mobility exercises to prepare your muscles and joints for high-intensity movements.

2. Focus on Form

Proper technique is crucial to prevent injury. Ensure you use correct form during all exercises. For instance, land softly with knees slightly bent during box jumps to reduce impact on your joints.

3. Use Appropriate Box Height

Select a plyo box height that matches your fitness level. Start with a lower box if you’re new to plyo box exercises and gradually increase the height as you build confidence and strength. 

Using different heights can allow you to train appropriately and progress long term. Research also shows that the actual box height has no impact on jump performance. (3)

4. Listen to Your Body

Pay attention to how your body feels during and after the workout. If you experience pain or discomfort, stop and assess your form or reduce the intensity.

5. Incorporate Recovery Strategies

After your workout, engage in cool-down activities such as stretching and foam rolling. Adequate recovery helps prevent muscle soreness and promotes overall recovery. 

Ensure you’re getting enough rest between workouts to allow your muscles to repair and grow.

By structuring your plyo box workouts thoughtfully and following these injury prevention and recovery tips, you can maximize the benefits of your training while maintaining your health and performance.

Common Mistakes with Plyo Box Workouts

Plyo box workouts are highly effective but can lead to issues if not executed properly. Here are common mistakes to avoid to ensure you get the most out of your training while staying safe.

Not Focusing on Form and Landing Mechanics

One of the most critical mistakes in plyo box workouts is neglecting proper form and landing mechanics.

Why It Matters: Poor form can lead to injuries, particularly in the knees and lower back.

For example, jumping onto or off the box with improper technique can cause unnecessary stress on your joints and muscles.

How to Avoid It: Focus on landing softly with your knees slightly bent to absorb impact. Ensure your feet are fully on the box and your torso remains upright during exercises like box jumps. Proper form not only reduces injury risk but also maximizes the effectiveness of the workout.

Overtraining and Insufficient Recovery

Overtraining is another common issue that can undermine the benefits of plyo box workouts.

Why It Matters: High-intensity plyo box exercises place significant stress on your muscles and joints. Without adequate recovery, you risk overuse injuries and decreased performance due to muscle fatigue and soreness.

How to Avoid It: Incorporate rest days into your training schedule to allow for muscle recovery. Ensure you’re balancing plyo box workouts with other types of training and recovery activities such as stretching, foam rolling, and adequate sleep. Listen to your body and adjust the intensity or frequency of workouts as needed.

Using Improper Box Height for Fitness Level

Selecting the wrong box height can lead to ineffective workouts or increased injury risk.

Why It Matters: Using a box that is too high can increase the risk of injury due to the heightened impact and difficulty level. Conversely, a box that is too low may not provide the challenge needed to improve power and strength effectively.

How to Avoid It: Choose a box height that matches your current fitness level. Start with a lower box if you’re new to plyo box exercises and gradually progress to a higher box as your strength and technique improve. Adjust the height based on the exercise and your comfort level to ensure a safe and effective workout.

Different Types of Plyo Boxes

When selecting a plyo box for your workouts, understanding the different types available can help you choose the one that best suits your needs. Here’s a breakdown of the most common types: wood, foam, and metal plyo boxes.

Wood Plyo Box

Overview: Wood plyo boxes are durable and often used in gyms and CrossFit boxes. They are typically constructed from plywood and can handle substantial weight.

Advantages:

• Sturdiness: Wood plyo boxes are robust and can support heavy weights, making them suitable for high-intensity workouts.
• Durability: They are built to last and withstand the wear and tear of frequent use.
• Variety of Sizes: Often available in multiple heights, allowing you to select the right one for your fitness level and goals.

Considerations:

• Hard Surface: The hard surface can be unforgiving if you land awkwardly, potentially leading to joint discomfort. They can also cause shin injuries if you contact our shin on the edge of the box.
• Potential for Splinters: Wood surfaces may splinter over time, so regular maintenance and care are necessary.

Foam Plyo Box

Overview: Foam plyo boxes are covered in a soft, cushioned material and made with a dense foam. They are often used for beginners or those focusing on injury prevention.

Advantages:

• Impact Absorption: The cushioned surface reduces the impact on your joints, making it a good option for high-repetition exercises.
• Safety: The soft material helps prevent injuries if you miss the box or land awkwardly.
• Versatility: Suitable for a range of exercises and can be used for both low and high-impact workouts.

Considerations:

• Stability: A soft plyo box may be less stable than wood or metal, potentially leading to wobbling during exercises.
• Durability: They can wear out faster with frequent use, especially if the foam is not covered adequately.

Metal Plyo Box

Overview: Metal plyo boxes are typically made with a steel frame or other metals and are known for their durability and modern design.

Advantages:

• Durability: Metal boxes are highly durable and can withstand heavy use and abuse without significant wear.
• Stable Surface: They provide a solid, stable platform for performing high-intensity exercises.
• Modern Look: Often feature a sleek, industrial design that fits well in a modern gym setting.

Considerations:

• Hard Surface: Like wood boxes, metal boxes have a hard surface that can be tough on joints if you land incorrectly.
• Cost: Metal plyo boxes can be more expensive than wood or foam alternatives due to the material and construction quality.

Wrapping Up On Your Next Plyo Box Workout

Plyo box workouts offer a dynamic and effective way to build explosive strength, agility, and endurance and can be a great addition to your conditioning and strength training workouts. 

By incorporating these exercises into your routine, you’ll not only enhance your athletic performance but also break through fitness plateaus.

If you train CrossFit, then a plyo box is an essential piece of equipment to accommodate the variety of workouts in the sport. 

So, if you’re ready to start training grab a plyo box and give my recommended workouts a try today!

Don’t forget to track your progress and adjust the exercises as you improve. Stay strong and keep jumping!

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References: 

1. CrossFit. (2024). Workout 23.3: CrossFit Open 2024. The CrossFit Games. https://games.crossfit.com/workouts/open/2024/3

2. Ferland, P. M., Carey, V. D., & Comtois, A. S. (2021). Validation of the alpine skiing 90 seconds box jump field test and prediction of power output. The Journal of sports medicine and physical fitness, 61(3), 380–385. https://doi.org/10.23736/S0022-4707.20.11244-1 

3. Dos Santos, M. L., Shields, J., Berton, R., Dinyer-McNeely, T., Trevino, M., Anderson, O., & Dawes, J. J. (2024). Does Box Height Matter? A Comparative Analysis of Box Height on Box Jump Performance in Men and Women. International journal of exercise science, 17(1), 720–729. http://www.ncbi.nlm.nih.gov/pmc/articles/pmc11166134/