Monday 8.23.10

This video shows a double broad jump, which is a plyometric exercise. You will have to explode on the initial jump, land, and then explode immediately into the next jump. The ability to jump is one of the best indicators of athletic performance capabilities. This week we will explore a few types of jump tests to measure where we're at!

SWOD:
5 Consecutive Broad Jumps for max distance. Repeat three times with 2-3 minutes of rest between attempts. Compare to 7.31.10.

Metcon:
"Kelly". Compare to 3.27.10.
5 Rounds for time or AMRAP in 30:00 of:
- 400m Run
- 30 Box Jumps (24/20)
- 30 Wall Ball shots (20/10# to a 10' target)

WOD Tips:
The video above shows a double broad jump. We will take this a step further and do 5 consecutive jumps trying to go as far as possible. Your score will be the farthest distance you jump of you three attempts.

For the metcon, we will be doing several CrossFit triplets this week, starting with "Kelly". Pick a challenging but doable box height and wall ball and get going! There is a 30:00 cap on this workout, so try and finish before that, or get as much done as you can in the 30:00. Depending on class sizes, you may have to change the order of exercises, but we'll work with what we got! No matter how you do it, you're gonna know you worked out!

Post jump distances and times to the comments section! bc