Complete four rounds:
60 sec Jump Rope
5 Depth Jumps
60 sec Jump Rope
10 Box Jumps
60 sec Jump Rope
15 Squat Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Note that for today’s GB WOD, you will be performing 60 sec of Jump Rope in between each of the assigned FBEs. If you are adept enough to perform double-unders, it is only necessary to jump for 30 sec.
2) Depth Jumps - jump off an object 3’-10’ high, bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!
3) The Box Jumps should be performed from a stand up onto as high a box as possible for all 4 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell or weight vest if possible. There may be a slight pause in between each of the box jump repetitions.
4) Squat jumps should be done down a vault runway or extended grassy area. To perform the squats jumps, squat down fully and then jump as high as possible. Land, re-squat fully and touch the hands to the ground. This constitutes one repetition. Do not pause in between the repetitions.
5) Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 20m of Squat Jumps without rest.
6) Attempt to increase the intensity of the Squat Jumps via a weight vest if you are strong enough.
7) You may rest 2-3 minutes between rounds.
8 ) Do Not skip the Seated Toe Point Stretch.