Workout Description

Why This Workout Is Easy

This is a single countermovement jump test, which involves performing one maximal vertical jump from a standing position. There's no volume, no time pressure, no fatigue accumulation, and no complex skills required. It's a simple assessment of explosive power that takes seconds to complete. Any average CrossFit athlete can perform this movement without scaling or significant challenge.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): Pure test of explosive power - rapid force development and maximum rate of force production in vertical plane.
• Strength (4/10): Requires significant leg strength to generate maximum vertical force, though not maximal loading like heavy squats.
• Flexibility (3/10): Demands adequate ankle, hip, and thoracic mobility for proper countermovement mechanics and full range jumping.
• Speed (1/10): No cycling or transition demands; focus is on single maximal effort with complete recovery between attempts.

Movements

• Countermovement Jump

Benchmark Notes

The Countermovement Jump Test is a pure power assessment measuring vertical jump height in inches. This is not a traditional CrossFit workout but rather a fitness test commonly used to assess lower body explosive power. Since there are no established CrossFit anchor benchmarks for vertical jump testing, I'm drawing from general athletic performance standards and vertical jump norms across various populations. Elite male athletes (basketball, volleyball, track) typically achieve 28-40+ inch vertical jumps, while recreational athletes range from 16-28 inches. Untrained individuals often jump 12-20 inches. The countermovement jump specifically allows for a preparatory downward movement which typically adds 2-4 inches compared to a static jump. For males: L10 (elite) represents 36+ inches - the realm of high-level athletes, L5 (average CrossFitter) around 24 inches - solid recreational athlete level, and L1 around 12 inches - beginner/untrained level. The progression follows typical athletic performance distributions with smaller gaps at higher levels due to the difficulty of achieving elite jump heights.

Modality Profile

Countermovement Jump is a bodyweight plyometric movement that falls under Gymnastics modality, similar to box jumps and other explosive bodyweight exercises.