Iron Grip CrossFit – CrossFit
It has been a topic of hot debate among coaches for decades now: Is instantaneous power (i.e. jumping high, running fast) simply the result of lucky genetics, or can an athlete be trained and taught to significantly increase their ability to jump high and run fast? For many years, it seemed as though the genetics camp had all the evidence on its side. That idea is changing, however. The balance of evidence is shifting. While genetics will never be totally out of the equation, there is more and more evidence that anyone can learn and train to increase both their instantaneous and average power output. And whether you have the “right” genetics or not, hard work and dedication to your craft will also never be out of the equation.
http://library.crossfit.com/premium/video/CFJ_BoxJumpRecord.mov?e=1464934112&h=6a981301e8c716cb90b571f857e9e975
Warm-up
Warm-up (No Measure)
2 Rounds
100 meter Run
20 meters Bear crawl
20 meters Crab walk
20 meters Frankenstein walk
125 meter Row
Metcon
Metcon (10 Rounds for weight)
Every Minute On the Minute for 30 minutes:
Min 1: 1 Front squat @ 90% 1RM
Min 2: 2 Strict muscle ups
Min 3: 3 Box jumps @ 36/30″
…
Repeat the sequence for 30 minutes, giving us 10 rounds for each of the three elements.