Box Jump Tips

1. Minimize your time on the ground - utilizing the elasticity of your calves and Achilles to get you back up on the box (keep your core tight, not the quads or the hammies)
2. The rest is at the TOP of the box

CrossFit Games Standard Box Jumps are Effective

The most effective and efficient way of doing box jumps, is to start and finish each rep on top of the box. If you need to rest, take it while standing on top of the box, and not on the ground. The reason for this is simple. Jumping down and back up to the box in one swift movement utilizes the stretch cycle period, making it easier and more efficient to perform a rep. If you land on the ground, you have to re-generate power to get back on top of the box by bending you hips and pushing off the ground. Essentially, you are wasting more energy, the more time you rest on the ground.

Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"

Jump Higher!

The box jump is a classic exercise that can be very beneficial for athletes who jump from a standing position or off short run ups. It is great for building concentric power in a very specific manner, and it is easy on the joints.

 

“Run faster, jump higher, reach farther, and you'll always win!

live life expecting the worst, hoping for the best, and living for the future!

Somebody has to do something, and it's just incredibly pathetic that it has to be us.”
― Jerry Garcia

Get Dirty Event 2

"Dirty Thirty"
For time:
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20"/16")
30 Double Unders
30 Kettlebells Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40's/25's)
As Rx'd 20:34
What a brutal combination of different exercises. Another awesome event for the day, now it's nap time. I will update after the Mud Run.

Box Jump

The box jump is a very common exercise used for building explosiveness in all parts of the legs. It heavily emphasizes the use of the upper portion of your legs while at the same time stimulating your calf muscles. The exercise is very simple and can be performed just about anywhere. We had some fun at Next Generation CrossFit the other day with the box jump extreme. I think that video is a 50" + box jump.

Plyometric Jump Boxes

Jump Boxes, also known as plyo platforms are a must-have training tool for explosive jump and speed training such as plyometrics. Plyo Box Jumping is a critical aspect of plyometric training because the exercises use not only your body weight, but also gravity to build muscle. I've been trying to do 50 a day bare foot on 24" box.

1)Preparation

Stand in front of a secured box or platform.

2)Execution

Jump onto box and immediately back down to same position. Immediately repeat.