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.
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. 2k Row
B. 5 Rounds of:
10 Ring Dips
10 Burpee Box Jumpovers (24"/20")
20 Doble Unders