As many rounds and reps as possible in 7 minutes:
7 Box jump, 24″(20″)
14 Kettlebell swings, 24kg(16kg)
Rest 5 minutes
As many rounds and reps as possible in 7 minutes:
20 DB push press, 40#(25#)
40 Double unders
Post results to comments or BTWB
BOX JUMPS!!
We often toy with the idea in workouts: “Should I rebound these today to go a little faster OR should I step down?” The answer to that lies in your body. You know your calves, achilles, and ability the best so many of you have to have an honest talk with yourself. We want to make sure you are informed before making that decision. Take a second to read the tips below and let us know what you think?
Safety Issue #1 – Ruptured Achilles! Achilles ruptures generally happen during the switch from the eccentric portion to the concentric portion of the movement, meaning when we are landing and rebounding into our next jump. If our ankles are not ready or our calves and surrounding structures are too tight, this can lead to a nasty ruptured achilles which will put you out of commission for 3 – 9 months. Here is a great video to show you some easy techniques you can do before a workout with box jumps to mobilize your calves. THIS VIDEO
Safety Issue #2 – Collapsed knees! As pictured above, collapsed knees are not only NOT pretty, they are very dangerous in an explosive movement. Knees caving in during the box jumps can be due to many reasons, such as weak hips, glutes, or hamstrings, and/or an lack of awareness of a proper squat. Some ways to avoid this during box jumps are: (#1 – #5 courtesy of breakingmuscle.com)
- Rule #1: Be able to perform a competent un-weighted squat before trying any height box jump.
- Rule #2: Be able to perform a bodyweight weighted squat before doing depth or rebound jumps, if you jump onto a box before you can meet this standard step down.
- Rule #3: Never jump off of something you can’t jump onto.
- Rule #4: Never jump off something that you can’t absorb the landing smoothly and with confidence.
- Rule #5: Landing is more important than jumping.
- Rule #6: Strengthen the weak structures such as hips and glutes. Monster walks and glute bridges are a great place to start.
- Rule #7: Practice the landing of the box jump. Start at a very low height and practice a soft landing, driving the knees out, weight on the outside of the feet, and making as little sound as possible.
Box jumps can be performed safely so achieve our training goals, we just need to make sure we don’t put the cart before the horse and practice good mechanics and mobility first!
