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Box Jumps

IMG_0793

Karen getting some air

Box Jumps...... For many of our new members, these can be a challenge.  Leaping up onto objects will get you thrown out of most gyms for dangerous behaviour.  Doing them safely requires Balance, Coordination and Accuracy; 3 components of fitness that aren't often focused on during exercise.

Things to remember are:

-use your arms to generate momentum (it's a full body movement!)

-aim to jump a few centimetres higher than the box (provides a buffer when you fatigue)

-extend your hips at the top to complete the movement

CrossFit in the Park

-500m run
-box jumps x 20
x 4
Then:

Tabata pushups x 6 sets (Rest in top position)

CrossFit Indoors

Skill practice - Rope Climb

Photos 1510 001

Tracy and Kat on their way to check the rafters for cobwebs

Workout

-Front Squat x 5 60/40kg
-Box Jump x 10 60/50
-200m sprint
AMRAP in 20 mins


Park
Josh 9:46 (medium box, 250m run)
Chris 10:45 (medium box, last round on large box)
Jo 11:00 (small box)
Anthea 11:05 (small box)
Shan 12:20 (small box, 250m run)
Matt 12:40 (Small box, 250m run)
Alyssa 12:45 (med box)
Karolyna 12:50 (med box)
Marie 12:50 (large box)
Thomas 13:00 (small box, 250m)
Adam 13:15 (large box)
Dragan 13:15 (small box, 250m run)
Ruth 14:23 (med box)

Indoors
Jo 7 rounds (as Rx'd)
Komal 8 + box jumps (20kg, 40cm)
Kat 11 (20kg, 40cm)
Tracy 7 + 100m row (20kg, 40cm stepups, alternated rowing and running)
Kirstine 10 +100m run (10kg, 30cm)
Karen 9 (30kg, 50cm)
Dave 8 + 100m (40kg, 50cm)
Paul 7 + boxjumps (40kg, 40cm)
Amanda 10 (30kg, 40cm, row)
Erin 7 (10kg, 30cm, 100m run)
Alisha 6 (10kg, 30cm, 100m run)
Sarah 7 (10kg, 30cm)

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