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.
http://library.crossfit.com/free/pdf/60_07_Stretch_Short_Plyo.pdf
Warm-up
Warm-up (No Measure)
3 Rounds
20 meter bear crawl
20 jumping jacks
Skill
Double under plyometric drills
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Deadlift @ 225/155
8 Burpees
20 Double unders