Workout Description

Why This Workout Is Easy

This is a single-effort max test with no volume, time pressure, or fatigue accumulation. Athletes simply perform their best vertical jump attempt, likely with multiple tries and full recovery between attempts. There's no cardiovascular demand, skill complexity, or movement interference. While jumping requires some athleticism, the format allows for optimal performance conditions, making this accessible to all fitness levels.

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 possible.
• Strength (6/10): Significant strength demand through the posterior chain, glutes, and legs to generate maximum force against gravity for peak height.
• Flexibility (4/10): Requires good ankle, hip, and thoracic mobility to achieve optimal jumping position and full range of motion.
• Endurance (1/10): Max vertical jump requires minimal cardiovascular demand as it consists of single explosive efforts with full recovery between attempts.
• Stamina (1/10): No muscular endurance component since this is purely maximal single-effort attempts with complete rest between jumps.

Benchmark Notes

Max Vertical Jump is a pure power output test measuring explosive leg strength and jumping ability. This is scored in inches of vertical displacement. Since no direct CrossFit anchor exists for vertical jump, I analyzed this as an athletic performance test similar to other max effort power movements. For vertical jump benchmarks, I considered: 1) General population averages (untrained adults: 12-16 inches), 2) Recreational athletes (16-24 inches), 3) Competitive athletes (24-32 inches), 4) Elite athletes (32+ inches). CrossFit athletes typically have above-average jumping ability due to their training in explosive movements like box jumps, Olympic lifts, and plyometrics. The distribution accounts for: L1-L2 (12-16 inches): Beginner/untrained individuals with minimal jumping ability, L3-L4 (20-24 inches): Recreational CrossFitters with basic explosive power, L5-L6 (28-32 inches): Average to above-average CrossFitters with developed leg strength, L7-L8 (36-40 inches): Advanced athletes with excellent power output, L9-L10 (44+ inches): Elite level jumpers comparable to professional athletes. The 4-inch increments provide reasonable differentiation between levels while accounting for the typical range of human vertical jump performance. Final targets: L10: 44+ inches, L5: 28 inches, L1: 12 inches.

Modality Profile

Vertical Jump is a bodyweight movement that falls under Gymnastics modality, similar to box jumps but focusing on explosive vertical power using only bodyweight.