Workout of the Day (WOD)

Tuesday 10/21/14

Benefits of the Box Jump for developing athleticism, size and conditioning:

The biggest benefit of the box jump is that it improves the reaction of fast-twitch muscle fibers throughout the body. This exercise requires your leg and core muscles to contract very quickly so you can generate maximal force with each leap.

So how can this help you build size and conditioning? The higher and more explosive you jump, the more muscle tissue that is activated. Box jumps are great to round out your quadriceps training by tapping into some fast twitch muscle fibers that are not always hit. The deceleration phase also requires a tremendous amount of quadriceps strength in order to land properly. Box jumps are also very demanding on the metabolic system making them a great exercise to incorporate in your fat loss training and endurance training.

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CFE:
4x800m Run/Row 1:1

Strength:
Front Squat
Set 1 & 2: five reps @ 50-60% 1RM
Set 3 & 4: three reps @ 80-85% 1RM
Set 5&6: 1 rep @ 90-95% 1RM
Set 7: 1 Rep @ 95+% 1RM

6 Rounds
10 Pull-Ups (FB Chest to Bar)
10 Box Jumps (For an Rx or FB today you must jump up, you can step down.  Unless you can't or have an injury, don't do step ups to game the workout, I want the plyometric from the jump up) (24/20, FB 30/24)
30 Second Plank (FB Wall Planks)

or

Strength 2:
Snatch Balance
1x1x1x1x1x1x1

I normally don't post twerk videos, but this one is Bad A$$