This probably would have been more useful for Thursday's WOD when faced with those nasty box jumps...but I can assure you that you will be seeing those boxes again real soon.  So have a read and give this a try next time you tackle those pesky boxes. Kinda makes what looks like a mountain at first...into a speedily mastered mole hill.

Anatomy of a Jump

(FYI...I had read this article before Thursday and used the tips...and VOILA...bouncy box jumps!)

Movement Prep:

  • Torsion Control - 2 sets of 10/side – 2-3 sec holds
  • Wall Squats - 2 sets of 8 nice and controlled squats


All Q’s:

  • 4 x of 6-8 DB or Barbell Split Squats/side.
  • rest 45sec between sides, rest 2 mins between work sets

*if your front heel is raising, or you can't maintain a reasonably straight back leg, elevate the front foot with a plate or two


5 Rounds for Time of:

  • 8 Deadlifts @ 55% of 1RM
  • 40 Air squats
  • 100m Run