Workout Description

Why This Workout Is Medium

This is a single, explosive test of lower-body power with minimal volume and time demand. Work density is very low (one or a few attempts at bodyweight), movement complexity is basic, and the time domain is extremely short. The challenge comes from generating maximal force and coordination on demand, not from endurance or high repetition work.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): This is purely about maximal explosive power—rapid force development, violent hip extension, and a coordinated arm swing to project the body horizontally.
• Strength (5/10): Lower-body force production matters, especially through hips and quads, but no external load is used. It’s a blend of strength and technique rather than a maximal lift.
• Speed (4/10): It’s a single, fast effort rather than quick cycling between reps. Quickness and snap matter, but there’s no sustained turnover or transitions.
• Flexibility (2/10): Basic ankle, knee, and hip range of motion are needed for a solid countermovement and safe landing. No extreme mobility demands beyond standard athletic positions.
• Endurance (1/10): This event is a brief, all-out effort with almost no aerobic demand. Heart rate spikes from arousal, not sustained work, and there’s no need for pacing over time or oxygen management.
• Stamina (1/10): You perform one or a handful of attempts, not repeated reps under fatigue. Muscular endurance is not challenged; recovery between attempts should be complete.

Movements

• Broad Jump

Scaling Options

Scale to: Assisted Broad Jump with light band • One-step Broad Jump (allow a small lead step) • Max Standing Vertical Jump (reach test) if space or impact is an issue

Scaling Explanation

These options preserve the explosive intent while reducing impact, coordination demands, or space requirements so athletes can safely express power.

Intended Stimulus

A short, maximal effort that feels explosive and technical, not aerobic. Athletes should feel primed, take full rest between attempts, and focus on one perfect jump rather than fatigue. The goal is a powerful hip drive, aggressive arm swing, and stable two-foot landing with full control.

Coach Insight

Warm up gradually, then take 3–5 quality attempts with 2–3 minutes rest. Treat each jump like a max lift: set, focus, explode. The one tip: load your hips back, swing the arms hard, and drive through the floor aggressively—reach with hips, not just feet. Common mistakes: shallow dip, minimal arm swing, landing off-balance, or overstepping the line. Stick the landing—heels down, chest up.

Benchmark Notes

This workout is a standing broad jump test measuring maximum horizontal distance in inches. This is a pure power/explosiveness test with no fatigue component (single max effort attempt). **Movement Analysis:** The standing broad jump is a plyometric test of lower body power, hip extension strength, and coordination. Performance depends on: - Fast-twitch muscle fiber recruitment - Hip, knee, and ankle triple extension power - Arm swing coordination - Technical efficiency in the jump-land sequence **Benchmark Research & Anchor Comparison:** While CrossFit iconic benchmarks focus on metabolic conditioning and strength endurance, we can reference athletic performance standards: - Elite male athletes (NFL combine level): 120-130+ inches - Competitive CrossFit athletes: 100-115 inches - Average trained male: 85-95 inches - Novice/untrained male: 65-75 inches - Minimum functional threshold: 55-65 inches **Male Performance Distribution:** - L10 (Elite - Top 5%): 124+ inches - Exceptional explosive power, likely competitive athlete background - L9 (Top 10%): 116-124 inches - Very strong power output - L8 (Top 20%): 108-116 inches - Strong explosive capacity - L7 (Top 30%): 100-108 inches - Above average power - L6 (Top 40%): 92-100 inches - Slightly above average - L5 (Median): 84-92 inches - Average CrossFit athlete - L4 (Below Average): 76-84 inches - Developing power - L3 (Novice): 68-76 inches - Limited training in explosive movements - L2 (Beginner): 60-68 inches - New to plyometric training - L1 (Scaled): <60 inches - Minimal explosive power development **Female Performance Distribution:** Female athletes typically jump 70-80% of male distances due to: - Lower absolute muscle mass and power output - Biomechanical differences in hip structure - Different muscle fiber type distribution Applying 25% reduction for female standards: - L10: 93+ inches (elite female athletes) - L9: 87-93 inches - L8: 81-87 inches - L7: 75-81 inches - L6: 69-75 inches - L5: 63-69 inches (median female CrossFitter) - L4: 57-63 inches - L3: 51-57 inches - L2: 45-51 inches - L1: <45 inches **Final Benchmark Recap:** - Male L10: 124+ inches | L5: 84-92 inches | L1: <60 inches - Female L10: 93+ inches | L5: 63-69 inches | L1: <45 inches

Modality Profile

The standing broad jump is a pure bodyweight (gymnastics) expression of explosive power. There’s no monostructural element like running or rowing and no external loading from barbells or implements. All emphasis is on body control, coordination, and forceful hip drive.

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