There are many types of plyometric exercises used in CrossFit, most of which attempt to overload the neuromuscular system in order to improve the bodies reactive ability.
These exercises can be classified into two types of plyometrics. The first group, lead-up plyometrics, consists of skipping, hopping, and jumping jacks. These exercises have been used as a training tool for learning the proper mechanics of the plyometric jump. The second group, core or “shock” plyometrics, consists of drills that involve high impact, such as drop jumping, bounding, and obstacle jumps.
Jumping rope fits into the first category and when implemented correctly, can be used with limited risks of injury, yet has the potential to facilitate rapid improvements in explosive-reactive power. Studies have illustrated the potential of rope jumping to utilize two anaerobic energy systems: ATP-CP and anaerobic glycolysis. It can also be used to develop coordination of neuromuscular skills, muscular strength, and cardiovascular endurance.
Proper footwear is essential to proper jumping technique
We jump rope frequently because it offers a multipurpose exercise with several distinct advantages: (a) it can easily be integrated into any training program; (b) it poses minimal risks of injury; (c) it does not require a lot of time during daily workouts; (d) it does not require a minimal level of strength in order to achieve benefits; and (e) it can easily be varied by manipulating factors such as the weight of the rope, its turning speed, the height of the jump, the speed of the jump, the number of sets, and! or the rest between sets to achieve diverse benefits.
________________________________________________________________________________________
A. Split Squat
5-5-5
B. for time
[50-10] countdown by 10's
pull-ups
[10-50] count-up by 10's
double-unders [unbroken]*
*just as it sounds... you mess up, you start back at zero that round.
doing double-unders unbroken is prescribed. if you are not doing it prescribed, you do not have to do the double-unders or single unders unbroken.
-
Xena
Andy, there's sure to be a typo* for the amount of pull-ups today, right?!?!?
-
Aaron
50, then 40, then 30, then 20, then 10 pull-ups without messing up??? Black rubber bands on both feet tonight baby!!! lol.
-
andy
@Xe. i never make mistakes programming! if it makes you feel any better i finished within' 10 minutes...
@aaron. i think it only says [unbroken] right after the double-unders.... i may be mistaken (see comment to Xe).
-
Aaron
Andy, you beautiful bastard you have once again shown me the error of my speed reading ways. You are right...you never make mistakes................................other than your choice of music. But WOD-wise you're spot-on amigo.
