We have a challenge for everyone today. There is a lot of debate in CrossFit about whether a box jump and a box step up are the same thing. By CrossFit’s definition of intensity (the equation for horsepower), the box step up may be more “intense” because you are able to do more step ups for a longer period of time without having to rest. However, you lose the development of explosive hip extension to gain from jumping your box jumps. So, for today, we challenge you, if you have been stepping up your box jumps, try jumping up today and then stepping down. See if it makes a difference to you.
CrossFit Alloy WOD for 12/21/2016:
Gymnastics Skill Work:
Emom 7 Min:
6 Handstand Pushups
MetCon:
4 Rounds for Time:
10 Box Jumps (24/20)
10 Pushups
10 Overhead Squats (135/95)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10 Box Jumps (24/20)
10 Pushups
10 Overhead Squats (115-95/75-65)
Brass:
4 Rounds for Time:
7 Box Jumps (24/20)
7 Pushups (may use box)
7 Overhead Squats (75/55)
Bronze:
4 Rounds for Time:
7 Box Jumps (20/short box)
7 Pushups (May use box)
7 Overhead Squats (55/35)