#CrossFit #Hackney #WOD 05/08/2013 #withmomentum
Skill Practice & Anterior Mobility
A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression
A-2 Squat jump (landing mechanics) 3 x 8-10
Spend 10minutes opening up the Anterior chain
Power and Coordinated movements
“You need to approach the jump as an all-or-nothing attempt, because without the correct mental state you will simply be going through the motions instead of exploding into the air to reach maximum height.” (Poliquin, The Mind-Body Approach to Improving Your Vertical Jump)
Capacity #1:
3reps on the :30sec for 9minutes (3 rounds, 18 total jumps)
C-1 Vertical Jumps
C-2. Box Jump
C-3. Broad Jumps
Capacity #1:
Choose your own adventure style workout.
EMOM for 12mins:
3 Front Squats 60/35kg 20×0
6 x (select one of the jumping variations above)
Don’t forget to add your workout music here
Further Reading
Top 5 tips to improve the vertical jump
Increase Your Vertical Jump With A Lower Body Strength Program
Ten Tips to Help You Increase Your Vertical Jump