Jumping high

Iron Grip CrossFit – CrossFit

Box jumps are an excellent tool for measuring instant power output and at low height with high reps, also become a potent test of endurance. The development of tendon and ligament strength that comes from repeated box jump training also cannot be overstated.
As a test for indicating athletic explosiveness, sprinting ability, coordination, agility and balance, the near max effort box jump is almost unmatched. There is some debate in the training world as to how much of that ability can be trained and how much of it is dependent on genetic factors that cannot be altered even with the best training. We’ve seen too many people improve their running, jumping and throwing capacities to believe that genetics is the end all, be all of athletic capability, but it would be naive to completely ignore them.
Go back to the reason we insist upon doing more complex movements in our training. We practice olympic lifts and basic gymnastics movements, not just because they are hard and make great “party tricks” to show our friends and family, but because the neurological development that comes from practicing and training these complex movements means making connections in our brains that will lead to greater capacity in the more simple movements like running, jumping and throwing. Later in life, these abilities are what keep us out of nursing homes and hospitals, because if we slip on the ice or trip on a step, we have the strength and the coordination to correct our fall and catch ourselves, or at the very least, minimize the damage from that fall.
Box jump
A reaaaalllly high box jump


Warm-up (No Measure)

3 Rounds

15 second L-sit (hanging)

5 Burpee broad jumps

10 Under the fence (bar)


Vertical jumps


Metcon (Time)

For time:

30 Thrusters @ 45/35

5 Box jumps @ 36/30″

25 Thrusters

5 Box jumps

20 Thrusters

5 Box jumps

15 Thrusters

5 Box jumps

10 Thrusters

5 Box jumps

5 Thrusters

5 Box jumps

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