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The Box Jump

Box Jumps For Beginners from https://wodprep.com/blog/box-jumps-beginners/

Box jumps are a staple in CrossFit® programming. It's commonplace for box jumps to be one of the first movements a beginner learns in their foundations class. Unlike double unders, kipping pull-ups, or handstand push ups... box jumps don't require lengthy instructions, hours of practice, or repetitive failure to learn.

Due to the simplicity of the movement, far too often I see mindfulness go out the window when beginners are performing box jumps. This is evidenced by scraped knees, nicked shins, rounded backs on landing, and strained calves or Achilles tendons.

Almost everyone has at least one disaster story involving box jumps. To prevent you from having a horror story of your own, I'd like to outline a few basic principles anyone can apply when doing box jumps.

Box Jumps For Beginners: Technique

I believe most coaches neglect going in-depth on box jumps. Can we really blame them? The concept is so simple:

  1. Jump onto the box
  2. Get down
  3. Repeat

We’re all so concerned with getting the work done, we often neglect proper box jump technique. #BroReps.

The age old adage “if it ain’t broke, don’t fix it” applies well here. But as you know, the WODprep team believes there’s always room for improvement. That doesn’t necessarily mean going faster or bigger. In this case, safety is the leading priority of success.

To make sure you’re covered, read the steps below, then watch the video for visual cues.

  1. Before the first rep:
    • Stand close to the box. I don't mean with toes touching the box. I mean toes as close to the box as possible without your knees hitting the box when loading for the jump. This is usually about 1 foot length, give or take a few inches.
    • Feet should be pointing forward and about hip width apart.
    • KEEP YOUR EYES ON THE BOX! (look at the spot where you want to land, which should be the center of the box, not the edge.)
  2. Jump as high as possible while swinging both arms up and forward for momentum. The goal is to land with both feet fully on the box and the hips already slightly extended with arms out in front of you.
    • The momentum generated by your arms should feel like they’re pulling you up on top of the box just as much as your legs are pushing you off of the ground.
    • Recruiting the arms for momentum in the jump and extension distributes the load in a way that saves your legs from tiring too quickly.
  3. When feet make contact with the box, drop hands by your side and simultaneously extend at the hip.
  4. Before jumping down off the box, bend your knees again to brace your legs for impact with the floor. Jump backwards with soft knees to absorb the landing.

For demo and tips on the box jump: https://journal.crossfit.com/article/the-box-jump-journal

Tuesday's Training:

Skill:

Find your max height Box Jump

Metcon:

"Master Splinter"

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)