TUESDAY 6/13/2017
In CrossFit, any of the body weight skills are considered gymnastics, so today, we are doing
BOX JUMPS!
Skill Practice
5 rounds :15 on/:45 off Precision Jumps
- Quick hops on & off a 25lb plate
- Rules:
- Try to beat your score each round
- Any trips or stutter steps = NO REP & the round must be repeated (these precision jumps need to be precise...)
Skill Training
3 parts - I recommend three 5min EMOMs. Rest as needed between parts.
- 50 total Forward Rebounds 12"/20"
- Box is set in front of you. Jump forward on, then backwards off, and rebound back on.
- 50 total Ski Jumps 20"/24"
- Box is on your side. Lateral jumps over the box, rebounding on the floor. Jump onto the box, not over it.
- Depth Jumps 24"/30" - 1 every :15 for 5 min
- Set a 12" box about 4' from the higher box. Jump off the lower box, onto the higher box.
RULE FOR THE DAY
- Any jumps that are not rebounded = NO REP and the round has to be repeated. Remember this when considering how many reps to do per minute.
RECOMMENDATIONS
- Our focus today is REBOUNDING. Max reps per minute should be 10 so you can adequately rest before the next interval. Most should do less.