Wednesday 8.25.10

The Box Jump

Today we continue with our theme of jumping and triplet metcons. For the box jump, see how the jumper starts with his feet together and stationary. He then shoots his hips back with his weight on his heels. This loads the powerful muscles of the hamstrings and glutes. He also throws his hands to the rear to help generate momentum. He then throws his arms forward while simultaneously and violently extending his hips. He actually hits triple extensions here like an Olympic lifter. The violent hip extension and jump pulls him up onto his toes and he leaves the ground. He then tucks his knees to his chest in order to clear the obstacle. Once he lands, he again extends his hips and comes to a fully upright standing position.

SWOD:
Max Height Box Jump. Compare to 7.12.10. Attempt at least a 1-inch higher box than you did last time.

Metcon:
"Cindy" Compare to 2.11.10.
AMRAP in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

WOD Tips:
For the SWOD, there is an element of danger with this one, so feel free to pack some padding around the box if you feel so inclined. Start with an easy box and gradually work your way up to a new max!

For the metcon, get as many rounds as you can in 20:00. Use the appropriate scaling options as long as pull ups go from straight arms to chin over the bar, push ups go from straight arms to chest to floor (or use a box), and squats are below parallel. If you're sore from the past two days, focus on technique over speed and use this as a recovery workout. If you're feeling good, go for broke!

Post max box height and number of rounds to the comments section! bc