Box Jump Over and DB Box Step Over -Movement patterns

This weeks deep dive focusses on two specific movements using a box, the Box Jump Over and the DB Box Step Over. What I often see as a coach are people completing these movements in a very inefficient way by changing how they complete each rep or adding in a pile of unnecessary steps, slowing them down and/or making them more tired. With both movements there are various ways of completing each and we’ll look at some options for them to suit you and the workout you’re doing them in.

Box Jump Over:

The video link below looks at three different options for this movement. You probably have a default that you go to now and use for each workout… if this is you, this is a good opportunity to test another one out to use in a workout. Along with the video I’ve added pros, cons and an idea of when you might think about using each. For all options, consistency is key, move the same way each time and keep your movement pattern as economical as possible.

Finding a Box Jump Over Style That Works For You: https://www.youtube.com/watch?v=Sk43oaWBV0s

1. Jump up, pivot step down the other side:

Pros:
– Can maintain for a long period of time
– Safest
– Easy to repeat

Cons:
– Slowest option by little

When might I use this:
– High rep numbers in long WODs but at a consistent pace with very few breaks

2. Two feet rebound to full extension at the top of the box

Pros:
– If an efficient bounder can maintain for good periods of time
– Use of energy from the top of the box, rather than having to create your own energy from the bottom of each rep

Cons:
– Tough on the joints – avoid if you have ankle or knee issues

When might I use this:
– Generally can be used in workouts with moderate rep numbers – depends on your rebounding ability
– Always rest on the top if he box if you are resting

3. Lateral Box Jump Overs

Pros:
– Fastest option
– Use of rebound energy , rather than having to create your own energy from the bottom of each rep

Cons:
– Tough on the joints – avoid if you have ankle or knee issues
– Can also be tough on your lower back if you crouch low and end up rounding your lumbar
– Heartrate spikes, legs burn

When might I use this:
– Team workouts with the option to work fast and rest between
– Metcons with built in rest where you need to sprint the work – e.g. every 5min for 5 rounds… you know the ones.

DB Box Step Over:

Stepping up onto a box and back down the other side holding some DBs sounds simple… and it really is… but what we see are some extremely inefficient ways to complete what is a very basic task. The video below outline two methods for completing this, both are good, but both take practice for them to become automatic. My task for you prior to a workout one day is to try both and time yourself to see what’s faster and more manageable for you. Be sure to practice without light or no DBs to begin with.

Dumbbell Box Step Over Tips:
https://www.youtube.com/watch?v=kg2PIofaSCs

Below is an option to test the styles:

Time each working set completing:

– 10 DB Box Step Overs – lateral style
Rest 1min
– 10 DB Box Step Overs – front on style
Rest 1min
– 10 DB Box Step Overs – front on style
Rest 1min
– 10 DB Box Step Overs – lateral style

Recap:

To finish off, I’d like to think that you should be able to add most of these styles to your arsenal which will make a whole lot of Head Coach’s scary workouts less scary! Also, by having efficient and safe Box Jump Overs and DB Box Steps overs you will see improved performance in workouts and also, by completing them correctly, your body will thank you in the long run by remaining injury free!

Tim Marsden
Senior Coach – CrossFit Central Wellington