Workout Description

Why This Workout Is Easy

This is a simple movement assessment test, not a conditioning workout. A countermovement jump test typically involves performing 3-5 maximal vertical jumps with rest between attempts to measure power output. There's no volume, no time pressure, and no fatigue accumulation - just brief explosive efforts with full recovery. Any CrossFit athlete can perform this regardless of fitness level.

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 jump.
• Strength (4/10): Requires significant lower body strength to generate maximum vertical force against bodyweight and gravity.
• Flexibility (3/10): Demands adequate ankle, hip, and thoracic mobility for proper countermovement depth and explosive extension.
• Speed (1/10): Minimal speed component as focus is on single maximal efforts rather than rapid movement cycling.

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 dip which typically adds 2-4 inches compared to a static jump. For CrossFit athletes, I expect slightly lower averages than sport-specific jumpers since vertical jump isn't heavily trained, but higher than general population due to overall athleticism. L10 (36+ inches) represents elite athletic ability, L5 (24 inches) represents solid recreational athlete performance, and L1 (12 inches) represents minimal jumping ability or significant movement limitations. The progression follows typical athletic performance distributions with larger gaps at higher levels reflecting the difficulty of achieving elite jumping performance.

Modality Profile

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