Achilles Rupture, CrossFit, and High-Rep Box Jumps

A few weeks ago, prior to the start of the 2012 CrossFit Games, I estimated that 40,000 people would register for the Open.  I was wrong.  By the beginning of the first workout, approximately 55,000 people had signed up.

Last night the third open workout was announced:  An 18 minute AMRAP of 15 box jumps, 12 push presses, and 9 toes-to-bar.  So, 55,000 people going as hard as they can, doing a ton of box jumps for 18 minutes.  The twittersphere lit up with glee as this was a “real” CrossFit workout (unlike the reaction to workouts one and two).

Achilles Rupture

Seriously?  Wasn’t ANYTHING learned from the disaster at last years 11.2 WOD where an estimated 20-25 people had an Achilles Rupture due to high-rep box jumps (source)?

Apparently not, at least in terms of programming.  This WOD is 3 minutes longer than last year, so even longer to fatigue a tendon to the breaking point.

Don’t get me wrong.  Plyometrics can be an awesome training tool, but with this number of reps, please consider STEPPING DOWN from the box.  Yes, you will go slower during the box jumps, but your risk of an Achilles Rupture will be zero.

Best of luck on WOD 12.3!

photo credit:  Amber Karnes