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GOOD LUCK TO EVERYONE COMPLETING THE OPEN WOD TODAY. REMEMBER WOD-ING KICKS OFF AT 8AM SHARP.

I wrote the following article about box jumps around six months ago but I thought it was particularly relevant to recycle it for those of you completing Open WOD 12.3 today. Box Jumps often come under much scrutiny for range of motion and movement standards, don't risk getting no repped by completing the movement correctly. Remember: While on top of the box (NOT jumping back down) your knees and hips must be open fully!!!!

THE BOX JUMP

In the Box Jump, technique plays a huge role in the effectiveness and skill of this exercise. Many people who do box jumps tend to cut corners, however in a competition setting this will result in a BIG FAT NO REP, so start training this exercise properly.

It is important to remember that one of the fundamental components of the box jump is the hip extension at the TOP and this is where people often fail to complete full ROM! A full hip extension must be reached through completely standing up (hips over feet), open and locked out at the top of the box.

Full hip extension is an extremely powerful movement - think about the Olympic Lifts  Many compound movements, such as the squat, deadlift, clean, or simply standing up or moving into a sprint from the starters position – all are based on hip extension. Thus it is important to complete a box jump with a full hip extension and work those muscles to their MAX. Doing so will work the quads, hamstrings and glutes all that much more while increasing the energy requirements of the movement and causing increased cardiovascular stress.