Workout Description

Why This Workout Is Easy

This is a low-volume, low-load power EMOM: 4 explosive reps at 30% of deadlift 1RM for 10 minutes yields ~40 total jumps with ample built-in rest each minute. The primary challenge is neuromuscular/power and landing mechanics rather than metabolic or strength fatigue, so the average CrossFitter can complete unscaled. Scale for impact or reactive-injury concerns.

Movements

• Trap Bar Jump
• Deadlift

Scaling Options

Weight reductions: drop to 20% of Deadlift 1RM or 15% for less experienced athletes; use unloaded trap bar or no-load box jumps if 30% feels heavy. Movement substitutions: box jumps (lower box to start), squat jumps, kettlebell goblet jumps (light kettlebell), dumbbell hang jump shrugs, or unweighted broad/vertical jumps. Volume modifications: reduce to 3 or 2 jumps per minute, or alternate loaded minutes with unloaded or rest minutes (e.g., minutes 1/3/5/7/9 loaded, others unloaded). Time adjustments: shorten to an 8-minute EMOM or switch to every 75–90 seconds for more recovery if technique breaks down. For advanced athletes who need a bigger stimulus, increase load to 35–40% or add 1–2 extra reps only if quality remains high.

Scaling Explanation

Signs to scale: noticeable drop in jump height, slow concentric phase, loss of knee/hip control on landing, repeated valgus, compensatory forward hops, rising RPE/HR that prevents quality repetition, or any pain. Prioritize technique and intent over absolute load — preserving landing mechanics and full extension is more important than hitting heavy percentages. If scaling weight, keep intent maximal so the training effect (power-endurance) remains. If scaling reps/time, aim to maintain high power on every rep; reduce reps rather than slow down reps. Target effort: each set should feel like a hard, short power effort — individual reps near maximal, overall session RPE around 6–8/10. Goal is consistent, high-quality jumps each minute with controlled landings and adequate recovery between sets.

Intended Stimulus

Short repeated-power/anaerobic repeats across a moderate time domain (10 minutes). Primary energy system: phosphagen (with a growing glycolytic contribution as rounds accumulate). Primary challenge: develop and repeat high-rate-of-force production (power/power-endurance) while preserving jump mechanics and managing neuromuscular fatigue.

Coach Insight

Pacing strategy: treat each minute as a brief sprint — perform 4 high-quality, maximal-intent jumps quickly (3–8 seconds) then use the remainder of the minute to recover and reset. Focus on intent: each rep should feel like a max vertical effort, not a slow hop. Movement tips/cues: start in a loaded hinge, load the hips, drive through full triple extension (ankle–knee–hip) and swing the arms/shoulders for upward momentum, explode up and land softly with knees tracking toes and hips under control. Keep chest up, neutral spine, feet roughly hip-to-shoulder width, and absorb through the hips. Reset briefly between reps — small counter movement is fine but avoid excessive bounce that degrades power. Common mistakes to avoid: using too much load so jumps turn into slow lifts, letting knees collapse, converting vertical jumps into forward steps/hops, rushing and losing landing control, and doing half reps to ‘make the number’. Rep-scheme suggestions: Rx = 4 explosive reps every minute for 10 minutes. If fatigue is compromising form, do singles or doubles with a brief reset (e.g., 2+2 fast singles) rather than grinding all 4 consecutively.