We're in Week 2 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.2 with some essential warm-up movements and review some efficiency tips.
Start with doing a few Candlestick Rolls, and roll into the bottom of your squat with your feet together to practice and prep for the jumping and landing mechanics. Bonus: at the back of the Candlestick Roll, reach your hand around with bent arms and reach to touch the ground as if you were to about perform a Backward Roll.
This will help prep your shoulders and front rack position for the shoulder-to-overhead presses.
Next, perform some Kipping Toes to Bar or Toes to Rings to get the upper back and hips moving and warm. Rings are more ideal because they will move around and may allow a greater range.
Try to perform some hollow rocks to leg threads with a PVC pipe to get the hips primed some more and use this as a chance to add some flexibility work.
Lastly, perform some Tucks Ups and Pike Ups for some explosive hip prep.
To prep for efficient Box Jumps and practice cycling, work on small rebounds with or without jump rope. Try jumping front and back on an even surface first for the bottom load of the Box Jump.
Remember to incorporate your arms swing during the jump. There could be a significant amount of lift generated by the arms and it will also help you maintain balance and stability.
Start work from a Low Box to High Box Jumps to build up to that height, while working on proper foot positions, marking your landings, and a cycling rhythm.
Avoid stutter stepping or double hopping for efficient motor pattern and tempo during the Box Jumps. Mark your foot positions to stay consistent and don't stop moving!