CrossFit Open 20.4: Box Jumps
Let’s again break down movement technique options by speed…
- Step Up, Step Down = Slower
- Step Up, Jump Down = Fast
- Jump Up, Step Down = Fast
- Rebounding = Fastest
Rebounding, as we’ve seen, is fastest – yet it’s also dangerous. I don’t generally advise rebound box jumps as it puts you at a high risk of injuring your achilles tendon.
Don’t put your hands on your legs – this is a no rep. You must jump up onto the side of the box – not the corner.
CrossFit Open 20.4: Scaled & Masters Athletes
If you’re doing this workout scaled – or you’re a masters athlete 55+ – you see med ball step-ups programmed instead of pistols (you also have different weight sets, so be sure to read the full standards).
Technique that I’m advising for the med ball step-ups are to hold the ball on your shoulder of choice, or fully on your back – not in front of you. Thing right right, left left, to get into a cadence while performing these.
Avoid shuffle stepping – this is just extra, wasted energy.
TIPS FROM COLE SAGER
–
Image Sources
- CrossFit-Open-workout-20.4-tips: RX Photography / CrossFit Inc