2015.10.29

There are only two exercises in this WOD. That usually means that it's going to be a tough one, and this one was no exception. This one was one where you had to chip away at the remaining reps left. However, you have to do 25 box jumps at the beginning of every minute that you're still working out (this is often called "every minute on the minute," or EMOTM, for short). Once you've finished your box jumps, THEN start doing the burpees. Essentially, you want to finish as fast as possible so that you don't have to keep doing box jumps.

As far as safety goes, watch your footing for the box jumps. It should be fine so long as the platform is stable, but if you land funny or if your footing slips at all, you can hurt your lower body.

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WoD
Every Minute on the Minute:

• 25 box jumps

After finishing the box jumps, complete:

• 75 burpees

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Exercises

• Box Jump

  You'll need to set up a platform with risers. I usually see between 3 and 5 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.

  When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.

  Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first).

• Burpee

  It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.

  Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.

As always, have fun with it.