Establish a Max Height Box Jump then perform 10x reps at that height.
Rest until recovered (no more than 3 minutes)
Then, for time:
50 Burpee Box Jumps (20" for all)
Post time to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
The key to your box jumps will be the explosive hip and arm drive. The limiting factor is going to be how deep you can squat. The further you can squat or catch yourself in a squat the higher you’ll be able to go. The box jump has transfer application to the Olympic lifts, the Powerlifts, and overall power output.
Video is from the CrossFit Powerlifting specialty course, and provides great pointers on not only the box jump but different variations to work the explosive aspect of the jump, such as the kneeling jump. Also a good time to sign up for the CrossFit Journal, I hear it’s free!
Training Videos.
- Courtesy of the CF Journal, a discussion on Box Jumps.