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#CrossFit #Hackney #WOD 05/08/2013 #withmomentum

Posted 5th August 2013 by Josh Schouten

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