As many rounds in 20 minutes of:
5 power cleans, see chart
10 box jumps, 24" box (20" box)
150 meter run
Last done on 4/22/10 and previously on 4/29/09.
|>250 lbs (>155 lbs)||185 lbs (125 lbs)|
|220 lbs - 249 lbs (135 lbs - 154 lbs)||165 lbs (115 lbs)|
|185 lbs - 219 lbs (110 lbs - 134 lbs)||155 lbs (100 lbs)|
|165 lbs - 184 lbs (100 lbs - 109 lbs)||135 lbs (85 lbs)|
|135 lbs - 164 lbs (90 lbs - 99 lbs)||115 lbs (75 lbs)|
|115 lbs - 134 lbs (80 lbs - 89 lbs)||95 lbs (65 lbs)|
|100 lbs - 114 lbs (70 lbs - 79 lbs)||75 lbs (55 lbs)|
|<99 lbs (<69 lbs)||65 lbs (40 lbs)|
"Do not wait for ideal circumstances, nor for the best opportunities; they will never come."
- Janet Erskine Stuart
The Box Jump
I have been reading some questions on CrossFit.com and elsewhere about the value of high rep box jumps and whether or not the benefits outweigh the risks. A long time ago, I had the misfortune of personally watching someone rip their Achilles tendon doing them. It is very, very unpleasant to witness. I also just found out that one of the top athletes in our Region ripped his Achilles tendon last Wednesday and had it reattached surgically on Thursday. The cause? High rep box jumps. In both cases, the box jump portion of the workout was max reps in a minute for multiple sets.
So what is the deal? Are box jumps that inherently dangerous? I don’t think so. At FRCF, we use box jumps as a great metabolic conditioning tool. And we use them a lot.
For the injury that I witnessed, the cause was very simple. The athlete was not getting his entire foot on the top of the box. So the Achilles tendon was eccentrically loaded twice per jump. Once on the ground and then again a split second later on the edge of the box. And if the entire foot is not in contact with the box on landing, the loading on the box occurs when the Achilles tendon is at it's most vulnerable point. When the entire foot lands on the box, the Achilles Tendon is not loaded in that very vulnerable postition.
So I don’t believe that the box jump is inherently dangerous. When you have top CrossFit Athletes who have amazing work capacity, they can burn through 30+ box jumps per minute. As long as they are either disciplined enough on their own, or if their Coach yells at them enough to get their entire foot on the top of the box, the chance of injury is GREATLY reduced.
So, like most exercises, if you do them with great form, they are safe to do. Do them wrong, especially when the athlete has a high enough work capacity that they don't have to slow down, and the risk of injury increases. In that case, it’s just a matter of time before something bad happens.
It’s simple. Take the time to do them right.
|10 minutes of:|
|150 meter run|
|O-Lift Workout||Game Prep|
|Strength Workout||Basic Barbell|