Crossfit exercises
5K 0 27.02.2017 (last revision: 05.04.2019)
Jumping over the box is a very popular exercise in CrossFit. It is used as part of many training complexes and is available to an athlete of any level of training.
This exercise works well for the biceps femoris, calf, and core.
To complete it, you need a stable support, over which you will need to jump over. A special box or drawer unit, which can be easily found in almost any gym, works best.
In order to learn how to jump over an obstacle, you must do some physical exercise. Since all the load during the jump will fall on your legs, pump them well.
Exercise technique
At first glance, this exercise may seem rather primitive. However, don't underestimate him. Perfect box jumping technique and correct range of motion will help you increase your strength. With good practice, you will be able to overcome very high obstacles.
In order to perform the exercise correctly, you must:
- Stand a short distance from the box. Bend your knees slightly, take your arms back, and also sit down.
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- Powerfully push off, directing the movement of their body forward and up. In this case, hands should be drawn to the curbstone. While driving, you need to bend your legs under you - you should not touch the box.
© leszekglasner - stock.adobe.com
- After you jump over the obstacle, you should quickly turn around and repeat the jump.
© leszekglasner - stock.adobe.com
It is not at all necessary to immediately try to jump over high obstacles. For starters, you can exercise by simply jumping up vigorously. You can also practice with a jump rope. At the beginning of your training path, try a simpler exercise like box jumping. But your goal should be to learn how to jump over the box without stopping in between. In the jump, push off with your socks. It is the force of the push that is considered the determining factor in the movement.
In the event that you can easily carry out a huge number of jumps, then do it with special weights for the legs. The higher the obstacle, the more you need to bend your knees.
Crossfit training complexes
Many crossfit training complexes contain this exercise in their structure. The Fight Gone Bad complex would be a good example. In it, the load is very intense, and all the exercises included in the composition are popular among mixed martial arts fighters.
In addition to jumping over the box, in this complex, the athlete must perform sumo pulls, bench press shungs, as well as throws of a medicine ball. You must try to complete each of the tasks as many times as possible. Thirty minutes will be enough for training. Using this complex, you can effectively work your legs, back and core muscles. Just remember to warm up your leg muscles well before jumping over the box.
| A task: | Complete the complex in the minimum time |
| Number of rounds: | 3 rounds |
| A set of exercises: | Wallball (throws the ball) - 9 kg at 3 meters Sumo pull - 35 kg Over the Jump Box - 20 reps Push jerk - 35 kg Rowing (calories) |
