Crossfit WOD – “Come Clean”

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“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Bike or Row
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Bike or Row
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Bike or Row
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Bike or Row
Max Power Cleans (185/135)

Today workout required a fast box jump turn over. Rebounding box jumps can be a a huge time saver. Building your capacity to rebound box jump can save you time and even better, energy. Start of by always warming up and then stretching you calves and ankles. dont start practicing from the current box jump height you are using. Start a much lower box and establish a rhythm and movement pattern. It is also important to practice on a lower box to reduce the amount of strain on the Achilles tendon as jumping from taller box can cause extreme and even painful soreness. Build your capacity. Here is a great clip from games competitor and level one seminar staff Matt Chan.

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