Workout Description

Why This Workout Is Medium

This is a single-element max effort test focusing purely on explosive power and technique refinement. While finding true max height requires significant effort and carries some injury risk from repeated jumping, there's no metabolic demand, fatigue accumulation, or complex skill combinations. Athletes can rest between attempts and stop when form breaks down. The challenge is neurological and technical rather than conditioning-based, making it manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): Pure explosive power test requiring maximum rate of force development to achieve greatest vertical displacement.
• Strength (7/10): Requires significant leg strength to generate maximum vertical force production for achieving peak jump height.
• Flexibility (4/10): Demands good ankle, hip, and thoracic mobility for proper takeoff mechanics and landing position.
• Speed (2/10): Minimal speed component as focus is on single maximal efforts with adequate rest between attempts.
• Endurance (1/10): Minimal cardiovascular demand as this is a max effort single attempt with full recovery between jumps.
• Stamina (1/10): No muscular endurance component since this tests single maximal efforts rather than sustained repetitive work.

Movements

• Box Jump

Benchmark Notes

This is a max height box jump test scored in inches. Since no specific anchor exists for this movement, I analyzed typical box jump capabilities across fitness levels. Standard box heights are 20" and 24" for most CrossFit workouts, but max height tests push beyond these limits. Elite athletes can typically achieve 50+ inch box jumps, while recreational athletes might max out around 18-24 inches. The progression accounts for the significant strength and power differences between levels. L10 represents elite athletes who can achieve 50+ inch jumps (similar to NFL combine levels), L5 represents average CrossFitters who can jump around 34 inches (well above standard 24" boxes), and L1 represents beginners who might struggle to exceed 18 inches consistently. The 4-inch increments between levels reflect realistic progression gaps in vertical jump ability. Final targets: L10: 50+ inches, L5: 34 inches, L1: 18 inches.

Modality Profile

Box Jump is a bodyweight movement that falls under the Gymnastics modality, making this workout 100% Gymnastics.