S/S/S:

12 Minutes to Set Max Height, Box Jump

Video courtesy of CrossFit 3216. Plyometrics and in this case a max Box Jump for vertical height tests ones hip explosiveness, speed and leg drive. Jumping is an awesome display of power, athleticism, and relative strength with transfer qualities to nearly every sport.

WOD:

AMRAP 15:

3 American Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Goblet Lunge (per leg)

6 American Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Goblet Lunge (per leg)

9 American Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Goblet Lunge (per leg)

*Increase by 3 reps ea time…

Video courtesy of CrossFit Chicago.  For the KB Goblet Lunge, these are done in place.  Today’s WOD will torch the legs pretty quickly.  Go into that pain cave and grind through!

Scaling Options:

KB weight -> as needed

Cool Down:

Couch Stretch – 3 min per leg

Hang from pull up rig – 2 min hang time