This makes a nice discipline test which I failed, I guess. If you were to get 10 rounds, you would likely spend 30 seconds each round doing box jumps. If there are other jump tips, please share on the Facebook page. Chance has a sweet little stutter step that he uses on each box jump. I decided not to use the stutter step in the WOD, trying to just jump through it, and my jumps fell apart later in the WOD. This was extremely frustrating. Use the most technical, efficient movement that you have command of, and perform it from the start.
Box jump note: step ups are allowed in this WOD. Writing that made me throw up in my mouth a little bit. Is stepping up for 1 or2 reps to start or finish a round a good way to save you legs?
I have no idea, but if someone tests it, please share your thoughts. The 10 minute duration is tricky as well. Then it was back to the bar. The deadlifts were easy but deceptive. I rushed through them and was huffing and puffing when I went back to the box. The last thing you want at the start of a series of box jumps is to be out of breath. That quick hop from the ground to the box slowed to a jump up and a step down. Then it was a step up and a step down. Swallow the misery and repeat.
I have to thank Nelson Dellis for being my partner and for cheering me on. I wish he could have given me a formula to forget this WOD. I wanted to get through eight full rounds, which equaled reps. With that, I would have at least salvaged the workout—and ultimately my pride.
The only place to gain an advantage here is to simply have a shorter range of motion. An athlete with considerably shorter levers—Jason and Annie both have longish arms—can gain seconds per round, but since lever length is something no one can control, it may be a moot point. The scoring differential here will come down to mere seconds and the ability to keep moving at all times.
Obviously, dropping the BB at any point is the cardinal sin—dropping from overhead will waste seconds, dropping the Deadlift It allows for more of a rhythmic cadence, and a more accurate landing. Also, Annie lands almost every rep with roughly two-thirds of her foot on the box. This allows her to remove her left foot first, and drop the heel of her right foot slightly before returning to the ground. Even the slightest drop in height from the top of the box will allow the athlete to conserve energy as opposed to jumping off the box and creating more distance to travel.
Again, there are very few places to gain seconds in this test, do not waste seconds in places where there is no need. Collectively this wasted about twelve seconds. Those reps will be the difference between about twenty spots on the leaderboard. However, after testing them earlier, I believe they are an option—probably only for women—for those who are not going to go ten plus rounds.
The absolute fastest I could do a set of fifteen was around thirty-three seconds. A taller female with good strength , who gasses quickly on Box Jumps, could use these to her advantage, if they allow her to move continuously. These are absolutely not an option for male athletes.
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