Bone Health Boot Camp 2.0
Not just for bones
This workout has a lot going on! I did a modification of this at CrossFit Pompano Beach last week and just had to share it!
Why do I love this workout? In just 30 minutes, you get lower body strength training with a moderately heavy lift, 2 types of plyometric movements with the box jump and the jump rope, some great cardio, and nervous system adaptation with the movement transitions. But what is really magical about this workout is that it changes as you progress through the repetition scheme.
The front squat and box jumps dominate the workout's first half, but the last half is a cardio sprint to the finish with the burpees and jump rope dominating. If some or all of these movements are not accessible to you, there are plenty of movement modifications for all fitness levels and limitations.
This workout also builds powerful hip extension by strengthening the squat and immediately moving into the explosive movement of the box jump. For more on the importance of hip extension, check out last week’s post on how to Improve Running Efficiency by Training Hip Extension and training Hip Flexion and Extension while traveling.
Enjoy this one!
Warm-Up
Complete 3 rounds at low intensity
Movement Practice
Take 5-10 minutes to choose and practice your movement options and select your squat weight for the workout. The squat weight should allow you to complete the rounds in no more than 2 sets. For the box jump or step-up, select a STABLE step, box, or platform between 12-20 inches in height. The box jumps should be performed unbroken.
Squat Options: Dumbbell or barbell front squat, or air squat (no weight)
Box Jump options: Box step-ups with or without weight, if no box, perform squat jumps
Burpee Options: Review the video for burpee modifications for all levels. Alternatively, perform Up-downs.
Jump rope options: If you have double-unders, go for it! If you don’t have a rope, perform a simulated jump rope.
Workout
HOW TO: For the first round, complete 10 front squats, 20 box jumps, and 10 burpees. For the second round, complete 9 front squats, 18 box jumps, and 50 single-under jump rope. For the third round, do 8 front squats and 16 box jumps, and 10 burpees. Continue through the repetition scheme, alternating between the burpees and the jump rope after each round of front squats and box jumps.
FOR TIME:
10- 9 - 8- 7 - 6 - 5 - 4-3-2-1
Dumbbell Front Squat
20-18-16-14-12-10-8-6-4-2
Box jump
After each round of front squats and box jumps, ALTERNATE between 10 burpees and 50 single-under jump rope (or 30 double-unders).
Cool Down
Show your hips some love with this quick 10-minute Yoga sequence for Hips from Five Parks Yoga.
If you have a little more time, try this 35-minute Yoga for Hips and Lower Back, also from Five Parks.
Whatever you do, #dontskiptheyoga
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