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

21 comments:

  1. SWOD: 1RM Box Jump-30 inches same as last time

    Metcon: 10 rounds + 5 Pull Ups in 20:00 of:
    5 Pull Ups
    10 Push Ups
    15 Squats

    ReplyDelete
  2. Box jump 24" PR
    Cindy (got to love her)
    9x

    ReplyDelete
  3. SWOD: 26 in box jump PR
    WOD: Cindy 9 rounds plus 7 push ups

    ReplyDelete
  4. Box Jump 31" PR
    WOD: 12 rounds of Cindy

    ReplyDelete
  5. Box Jump: 28 1/2"
    CINDY:
    20 Min. 5 pull ups, 10 push ups, 15 Squats
    9 complete 5 pull ups, 7 push ups

    ReplyDelete
  6. SWOD: Form @ 16"

    METCO: Cindy

    20 Min.
    5 Pull-ups (Rings)
    10 Push-ups (Box)
    15 Squats

    11 + 5 pull-ups (rings)

    ReplyDelete
  7. Brooke, your Box Jump was 35 inches

    Good job AMers. A lot of focus on good technique today and less on speeding through.

    ReplyDelete
  8. Max height box jump: 29" (last time we did this I jumped 34"...super sore today!)

    Metcon: "Cindy"
    13 rounds + 8 push ups (jumping pullups)
    focused on technique for a recovery workout

    ReplyDelete
  9. Got all psyched out about the box jumps and basically just sat there and stared at the box!

    Metcon:
    13 rounds + 10 push ups. (jumping pull ups)

    ReplyDelete
  10. SWOD: 39.25" box jump

    MetCon: 17 rnds cindie

    ReplyDelete
  11. SWOD: max box jump 38" PR
    METCON: "Cindy" 15 rounds + 10p/u + 7 squats

    ReplyDelete
  12. SWOD BOX JUMP
    37"

    Metcon Modified Cindy
    20# Weighted Pullups
    RingDip/Box Pushups
    Squats
    11 Rds + Pullups 7 Pudhups

    ReplyDelete
  13. SWOD: 42.25" box jump PR

    MetCon: 20 rnds cindie as rx PR

    ReplyDelete
  14. box jump 39.25 metcon 12 rds 5 pus 6 pups

    ReplyDelete
  15. (from work)

    metcon: 15 rounds

    ReplyDelete
  16. wingman
    pr
    box jumps 35"
    Cindy
    12 rds +5 PUs

    ReplyDelete
  17. box jump: 35 1/2

    metcon: "Cindy" 14 rnds. +5pullups +7 pushups
    no jokin' around tonight, Im eating the whole chicken and a basket full of veggies!!

    ReplyDelete
  18. Box jump: 42 inch
    Used today as a recovery day hurt my back on deadlift.
    Stretched and did a ten minute Cindy for 7 rounds plus 4 ring dips.

    ReplyDelete
  19. Box jump: 23"

    Metcon: 14 rounds, 5 jumping pull ups (push ups on 20" box about half way through the rounds)

    ReplyDelete
  20. Box jump 35 in
    SWOD: 12 + 3 pull-ups
    Mix of regular and jumping pullups

    ReplyDelete