# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdnBrKsk1de
- **Gondola URL:** https://gondola.cc/posts/70710028-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/824e01de4e.jpg
- **Posted:** 2026-09-23T00:30:18.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 260923⁣
⁣
On a 15-minute clock, complete:⁣
100 burpees* ⁣
Max shuttle box jump-overs in the remaining time⁣
⁣
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs. ⁣
⁣
For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.⁣
⁣
If you have a weight vest (14/20 lb), use it.⁣
⁣
♀ 20-inch box⁣
♂ 24-inch box⁣
⁣
Post reps to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's workout will be a grind — lots of low-back hinging and a pretty fast pace throughout. The shuttle box jump-over is a newer movement you may have seen at the 2026 CrossFit Games, so spend some time practicing it and dialing in the technique before you start the clock.⁣
⁣
Aim to complete the shuttle box jump-overs in 20 seconds or less each round. On the burpees, set a goal of at least 7 per minute, and scale the volume if that pace isn't sustainable. If you can hold 9 or more burpees a minute, throw on a weight vest.⁣
⁣
📍CrossFit Drummond in Quebec, Canada⁣
⁣
#CrossFit #WorkoutoftheDay

## Stats

- **Views:** 0
- **Likes:** 956
- **Shares:** 0
- **Comments:** 16

## Tags

crossfit, workoutoftheday

---
Copyright (c) Gondola