What is a good time for Jumping Jack Flash?

Good times for Jumping Jack Flash depend on your fitness level: Elite athletes finish under 45:00, advanced athletes target 45:00-36:00, intermediate athletes aim for 36:00-29:00, and beginners should focus on proper form over 29:00.

What is considered a good Jumping Jack Flash time?

A good Jumping Jack Flash time for most CrossFit athletes is between 36:00-29:00 (intermediate level). Elite times are under 45:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Jumping Jack Flash?

Your Jumping Jack Flash pace should match your fitness level. Beginners should aim to finish around 29:00 with good form, while advanced athletes can target 45:00-36:00. Always prioritize proper movement over speed.

How do I scale Jumping Jack Flash?

Jumping Jack Flash can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Jumping Jack Flash work?

Jumping Jack Flash primarily works the muscles involved in Air Squat, Jumping Jack, Push-Up. This workout develops muscular endurance.

Jumping Jack Flash WOD - Scaling & Strategy

Workout Description

For Time 50 Air Squats 50 Jumping Jacks 50 Push-Ups 50 Jumping Jacks 50 Lunges 50 Jumping Jacks 50 Burpees 50 Jumping Jacks 50 Mountain Climbers (L+R=1) 50 Jumping Jacks 50 Mountain Climbers (L+R=1) 50 Jumping Jacks 50 Burpees 50 Jumping Jacks 50 Lunges 50 Jumping Jacks 50 Push-Ups 50 Jumping Jacks 50 Air Squats 50 Jumping Jacks

Why This Workout Is Hard

While using only bodyweight movements, this workout's extreme volume (1000 total reps) and strategic placement of high-fatigue movements creates significant challenge. The burpees and push-ups are deliberately separated by jumping jacks but appear twice, forcing athletes to perform them under accumulated fatigue. The mirrored structure means the second half must be completed when already heavily taxed. Expected time: 35-45 minutes of sustained effort.

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): 1000 total reps across multiple movement patterns creates extreme muscular endurance demands, particularly in legs, core, and pushing muscles.

Endurance (8/10): High-volume bodyweight movements with jumping jacks as active recovery create sustained cardiovascular demand over a long duration, testing aerobic capacity significantly.

Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal performance.

Power (4/10): Jumping jacks and burpees require moderate power output, but fatigue will limit explosive capacity as workout progresses.

Flexibility (3/10): Basic mobility required for squats, lunges, and burpees. No extreme ranges of motion or challenging positions.

Strength (2/10): Exclusively bodyweight movements with no external load. Strength demands are minimal except for push-ups and burpees.

Scaling Options

Push-ups: Perform from knees or elevated surface (box/bench). Burpees: Step-back version or remove push-up. Mountain Climbers: Slow pace or perform from hands on elevated surface. Air Squats: Reduce depth or use target (box/ball). Lunges: Reduce range of motion or alternate stationary lunges. Volume options: Cut all movements to 30 reps or perform 2 rounds of 25 each. Time cap at 40 minutes.

Scaling Explanation

Scale if unable to perform 15+ strict push-ups when fresh, maintain proper squat/lunge form for 20+ reps, or complete 10 standard burpees unbroken. Priority is maintaining consistent movement standards throughout - scale to allow steady work rate vs. long breaks. Target completion time is 25-40 minutes. Athletes should be able to maintain conversation pace during jumping jack intervals. Scale to keep intensity moderate but sustainable.

Coach Insight

Break movements into manageable sets early - don't go unbroken on first round. Suggested rep schemes: Push-ups 10x5, Burpees 5x10, Mountain Climbers 25-15-10. Use jumping jack intervals to control breathing and reset posture. Keep transitions under 5 seconds. Common mistakes: rushing early sets, poor push-up form when fatigued, incomplete range of motion on squats/lunges when tired. Maintain upright torso on squats/lunges throughout.

Benchmark Notes

This is a high-volume bodyweight chipper with 1000 total reps (500 each of work movements and jumping jacks). Using Angie (400 total reps) as the closest anchor but scaling up for 2.5x volume. Breakdown of work movements: - Air Squats (100): 1-1.5s/rep = 150s - Push-Ups (100): 1.5-2s/rep with fatigue = 200s - Lunges (100): 1.5-2s/rep = 200s - Burpees (100): 3.5-4.5s/rep with fatigue = 400s - Mountain Climbers (100): 2-2.5s/rep = 250s Jumping Jacks (500): 0.75s/rep = 375s Transitions between movements: ~5-10s each x 19 transitions = 150s Fatigue multipliers: - First quarter: 1.0x - Second quarter: 1.2x - Third quarter: 1.4x - Final quarter: 1.6x Angie anchor points (400 reps): L10: 900-1080s L5: 1320-1500s L1: 1980-2400s Scaling up 2.5x for volume but applying efficiency factor of 0.8x due to simpler movements: L10: ~1140s (19:00) L5: ~1740s (29:00) L1: ~2700s (45:00) Recap: Male L10: 19:00 / L5: 29:00 / L1: 45:00 Female L10: 21:00 / L5: 32:00 / L1: 50:00

Attribute	Score	Explanation
Endurance	8/10	High-volume bodyweight movements with jumping jacks as active recovery create sustained cardiovascular demand over a long duration, testing aerobic capacity significantly.
Stamina	9/10	1000 total reps across multiple movement patterns creates extreme muscular endurance demands, particularly in legs, core, and pushing muscles.
Strength	2/10	Exclusively bodyweight movements with no external load. Strength demands are minimal except for push-ups and burpees.
Flexibility	3/10	Basic mobility required for squats, lunges, and burpees. No extreme ranges of motion or challenging positions.
Power	4/10	Jumping jacks and burpees require moderate power output, but fatigue will limit explosive capacity as workout progresses.
Speed	7/10	Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal performance.

Attribute

Score

Explanation

Endurance

8/10

High-volume bodyweight movements with jumping jacks as active recovery create sustained cardiovascular demand over a long duration, testing aerobic capacity significantly.

Stamina

9/10

1000 total reps across multiple movement patterns creates extreme muscular endurance demands, particularly in legs, core, and pushing muscles.

Strength

2/10

Exclusively bodyweight movements with no external load. Strength demands are minimal except for push-ups and burpees.

Flexibility

3/10

Basic mobility required for squats, lunges, and burpees. No extreme ranges of motion or challenging positions.

Power

4/10

Jumping jacks and burpees require moderate power output, but fatigue will limit explosive capacity as workout progresses.

Speed

7/10

Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal performance.

For Time 50 50 50 50 50 50 50 50 50 (L+R=1) 50 50 (L+R=1) 50 50 50 50 50 50 50 50 50

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Difficulty:

Hard

Modality:

Stimulus:

Long-duration oxidative conditioning workout (25-40 minutes) focused on muscular endurance and mental toughness. The jumping jack intervals serve as active recovery while maintaining elevated heart rate. Primary challenge is maintaining consistent output across high-volume bodyweight movements.

Insight:

Scaling:

Time Distribution:

22:00Elite

30:30Target

45:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Jumping Jack Flash

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Jumping Jack Flash

Training Profile

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