Time to Get Bouncy!

Iron Grip CrossFit – CrossFit

This article get a little technical, but it gives a good explanation of the forces involved in jumping. In CrossFit we do several kinds of jumps. The box jump, burpee, olympic lifts and jump rope all require slightly different elements to be coordinated for best results. Becoming proficient with each of them is a major step forward in any athlete’s progress toward better fitness.


Warm-up (No Measure)

3 Rounds

20 meter bear crawl

20 jumping jacks


Double under plyometric drills


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Deadlift @ 225/155

8 Burpees

20 Double unders

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