Time to upgrade your Box Jumps.
This guy (Master of Sports in Weightlifting) does Weighted Box Jumps (with a 110kg x5) and maintains pretty good form throughout the set.
I’m not gonna lie, at first I was like “what the hell is he doing? Injury risk yadadada”. But on second thought, if you pick a weight that allows you to keep good form throughout the movement (no valgus knee i.e. knees not coming in etc.) and step down in a controlled manner, this is a good exercise.
(Weighted) Jumps in general are very good to develop speed /explosiveness in athletes and many of the soviet/russian books advocate jumps as primary tool of improving speed. Just as an example, this article mentions that Yurik Vardanyan was a staunch advocate of weighted jumps.
Does it mean you have to do it with a 110kg barbell on your back? Of course not (unless you can make it look as solid as this guy does). He is a beast. So take it as a feat of strength.
Watch out for this movement in the 2014 CrossFit Games 😀 .
Update: There seems to be some confusion about this.
- What it is: an exercise to improve speed /explosiveness.
- What it is not: a “CrossFit Exercise” i.e. something that is done for high reps, or in a fatigued state, or both.
More Weighted Jumps:
Update: Dmitry Klokov also likes Barbell Jumps for explosive power development.