CrossFit Citadel

Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.

Kelly Starrett and Carl Paoli explain exactly how to set up for efficient box jumps, and they say it all starts with foot position and body position. As all supple leopards know, great body position takes work, so Starrett offers up some mobility drills to get you ready to bounce.

The experts also explain how the standard of landing on top of the box and opening the hips usually results in good positioning, while the landing on the ground is sometimes less than graceful. Often the knees go into bad positions on the ground landing, which creates what Starrett calls a “torque dump.” To prevent this, Paoli recommends keeping the feet quite close together during ground contact.

By preparing your joints and tissues properly and then using solid positioning during reps, your box-jump efficiency will improve instantly.



Watch the free video here

WOD
2 partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).

As many rounds as possible in 20 minutes of:
50 Double unders
30 Ring Dips
Two 200m Sprints

Record who your partner was and total rounds for the team.

_Kelly Starrett discusses the correct position at the top of the ring dip: external rotation with hands at 11 and 1. "To solve problems with 'Hey, my shoulders hurt whenever I ring dip,'" Starrett says, "Look at where you started: internally rotated, shoulder forward, trashing the front of your shoulder."

WOD
1 Round for QUALITY and STRENGTH:
50 Kettlebell Presses
20 Standing Dumbell Inverted Crosses
50 Ring Dips
This is not a timed workout.