#CrossFit #Hackney #WOD 11/08/2013 #withmomentum

Skill Practice & Anterior Mobility

A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression

A-2 Burpee level 1 to Burpee level 3

Spend 10minutes opening up the Anterior chain

Power and Coordinated movements

Capacity #1:

3reps on the :30sec for 9minutes (3 rounds, 18 total jumps)
C-1 Vertical Jumps

C-2. Jumping Lunges (note: 3reps per leg)

C-3. Tuck Jumps

W.O.D

5 rounds for time:
5 Back Squat @ 60% 1RM
50 double unders

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