Jump

Box Jump

  • Stand a foot away from the box with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body.
  • Slight lean forward is enough to get you on the box
  • Stick the landing in partial squat and arms above eye level

Broad Jump

  • Stand tall with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body
  • Stick the landing in partial squat and arms above eye level

Note: Work on finding the sweet spot on your broad jump. Too little lean in the initial take off will not get you far and too much will lead you to a face plant!

Burpee

  • Start standing tall with arms over head and feet hip width apart (or slightly closer together)
  • Squat down and reach for the ground, hands placed half a foot in front of your toes
  • With hands planted, kick feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat
  • Explode out of the hole and follow through with a nice straight jump in hollow body position

Burpee Box Jump

  • This movement connects a Burpee with a Box Jump
  • As you come off the ground from the push up position of the burpee, jump on to a box or block with both feet and stand tall at the top.
  • As you hop off the box back on to the ground, immediately kick out into a plank and push up position for the burpee

CrossFit Games Breakdown - Week 2 Workout - Pt.5

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl runs through some simple jump-rope type hops for warm-ups, to get you nice and light on your feet to connect those Box Jumps.

CrossFit Games Breakdown - Week 2 Workout - Pt.7

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl lays down the tips for the Box Jumps, where maintaining great positions are key to connecting quick and efficient jumps.

CrossFit Games Breakdown - Week 4 Workout - Pt.2

We continue our coverage of the CrossFit Games with the Workout 4 breakdown.  In this video Carl goes over the first movement in this workout - the burpees, and lots of them.  Carl explores techniques for getting efficient to get fast to your feet, and to get over the bar to be set up for your next rep.

CrossFit Games Breakdown 12.3

We're half way through the 2012 CrossFit Games Open with 12.3, and in this video we'll talk more about warm-up, key positions, movement patterns, and strategies to get you working at high intensity and high volumes of Box Jumps, Push Presses, and Toes to Bar.

We've seen all of these movements before common to CrossFit WODs and even in last year's Open, so take a few minutes to review our tips from last year:

1. GWOD Breakdown for 2011 CrossFit Games for Toes to Bar

2. GWOD Breakdown for 2011 CrossFit Games for Box Jumps

Follow that with new information from KStar/MobilityWOD and Coach Carl:

1. MWOD Games Open 12.3 Prep and Mechanics

2. CrossFit Journal - Perfecting the Box Jump

Now to the real business - here are some tips and cues to get you through the 18 minutes of grind.  Double knot your shoe laces, it's about to go fast.

1. Box Jumps - Warm up your calves so you're not destroyed during or after the workout.  Work on the landing, and keep your feet together to make use of the rebound; the best resting spot is on top of the box.  Practice foot positions and hip flexion/extension with a couple of Burpee kick-outs and snap-ins.  Use your shoulders as your wings to guide the movement get some extra pop and keep your chest up, and find a rhythm with small arm circles as you would for connecting Butterfly Pull Ups.

2. Push Presses - Really work on stretching and opening up your shoulders so you get full range of motion for the lockout.  Warming up and finding a good setup is key to a strong finish, so spend a couple of minutes with Skin the Cat and Handstand or Bridge Up against the wall to get those shoulders open.  When working, focus on a strong and high front rack, chin in, to pop the bar up to full lockout.

3. Toes to Bar - Last years tips really tell it all, so pay attention to that 12 minute video.  Something that we always get asked is "is it ok to close your shoudlers to shorten your leg swing up to the bar?"  Sure, but this is really to compensate a lack of range with your hamstrings, which means your shoulders are doing some more work and your body is moving less efficiently.  So try the barbell test on the ground to find your range where you still have shoulder stability without breaking your hollow position, and that will be you limit as to how much you need to close your shoulder with your kip and swing for your Toes to Bar.  Stay consistent with that movement and don't break your position, even if it means using your shoulders to compensate when you need to.

Front Tuck on Trampline Progression Pt.1

In this series, Coach Carl and special guests John and Eric of The Modern Gypsies will work through a number of aerial progressions on the fast track trampoline.

In this video, Carl continues to coach John and Eric build upon the basics and continue to learn the Front Tuck/Flip on the trampoline. The Gypsies start off by getting comfortable with hanging in the air by praticing a Dive Roll.

Jump Rope Double Unders

... (details coming soon)

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