I have a Cross Fit question...

[enfuego23]

I have a stress fracture in my pelvis and my doctors are letting me CrossFit but I can't do any jumping activities. 

Today's WOD has box jumps and jump roping, neither of which I am allowed to do - can I modify these? What other things would you recommend I switch these movements out for? 

[emilyinchile]

Box jumps you can easily modify by stepping up and down instead of jumping. Remember to alternate which foot you step up/down with.

Jump roping you can't really modify as-is, so you'll have to do something totally different. You're off running, right? I feel like the jump roping is probably in there for cardio, so they might put you on a bike or rower. If it's more to practice the skill (or work on double unders), they might have you just do something random where you can work on that skill instead. But my guess is cardio and that you'll do a machine cardio to replace jumping.

[rugbywife]

I agree with step ups rather than box jumps.

How much are you supposed to skip? You could do a row for calories/time - as hard as you can. Essentially skipping is meant to raise your heart rate.

[wambam]

Step-ups and rowing.

My first week back to the gym after surgery, that's what I did.

[enfuego23]

The jumprope is for 5 minutes - I ask the trainer if I can row b/c I can't run either - not for at least 2 more weeks.

Thanks for the suggestions:) I never know which trainer I'll work with so having this knowledge helps relieve some of my anxiety with Cross Fit - it's all new to me and I'm injured so I stress a lot and don't want anyone to think I'm wimping out on stuff.

[enfuego23]

Should I sub air squats for jump squats?

[itsme]

I'm on board with the box step-ups and row. Do regular air squats instead of jump squats.

[emuni04]

When I was CF'ing and pg (as I got further along in my pregnancy), I substituted box jumps for step-ups and rowing for jump roping.