JUMP! Phase I

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WOD
Several years ago (before CrossFit -or 2 B.C., to be exact) I trained some female athletes for both rehab from ACL surgery and also for injury prevention to reduce the risk of serious knee injuries in the future of their athletic careers. At the time, I used the Sportsmetrics jumping program to help them get stronger, jump higher, and increase their performance.  Due to the success I had with those women, I proceeded to integrate the jumping program into the training I was also doing at the Air Force base.  I took them through the basics (Phase I) 2-3 days per week for 2 weeks, and then we progressed through Phase 2 and Phase 3, 2 weeks spent in each phase.

With several requests lately for doing some jumping in our CrossFit workouts, I decided to start incorporating it into some of our workouts here at CrossFit Flagstaff over the next few weeks.

I do strongly believe that CrossFit itself, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities through the constant training and practice with functional movements, Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy, is a far more elite and effective program than the jumping program was on its own.  The jumping program is just another tool in the tool box, another modality to add to the ever growing list of ways of getting us stronger, jumping higher, increasing our performance, and providing injury prevention by being fit in a broader spectrum.
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Warm Up: 1 minute spent on each-
Toe Walk, Heel Walk, Straight Leg March, Bear Walk, Forward Lunges, Backward Lunges, Leg Cradle, Hurdle Walk
Workout:
Vertical Leap -best of 3 attempts
1 Mile Run -for time
2 Rounds of 10 reps each:                                  8/15 and 8/17 Class Results

  • Wall Jumps
  • Tuck Jumps
  • Squat Jumps
  • Barrier Jumps-side to side
  • Barrier Jumps-forward and backward
  • 180 Degree Jumps
  • Broad Jumps
  • Bound in Place

Finish with either a 3rd round of Jumps or a 1 mile Run for time.
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