There are a number of CrossFit movements where a rebound is beneficial. The rebound out of the front swing of the pull-up and the bottom of a push-up are two examples in this photo. Tap-and-go barbell lifts, box jumps, double-unders, and slam balls also use the rebound. Staying tight as you bounce out of the position at high speed is important in maintaining efficiency.
CrossFit can also help with another type of rebound -- rebound from an injury, a bad day, a crappy meal, or dehydration. We can bounce back and go again, as long as we hold tight and stay the course.
Ten rounds alternating with a partner of:
225 pound Power clean, 4 reps
8 Deficit handstand push-ups
Row 24 calories