We have a challenge for everyone today. Â There is a lot of debate in CrossFit about whether a box jump and a box step up are the same thing. Â 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. Â However, you lose the development of explosive hip extension to gain from jumping your box jumps. Â So, for today, we challenge you, if you have been stepping up your box jumps, try jumping up today and then stepping down. Â 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)