CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds with empty bar
10 Deadlifts
10 Back Squats
30sec Prone Shoulder Touches
40sec playing with rack position
Prone Scap CARS on all fours
Strength
EMOM 15min
1. 4 Power Cleans
2. 5 Strict Deficit HSPU*
3. Rest
Power Clean (4 Reps)
**Start around 75% 1RM PC and build up to heavy
Deficit Handstand Push-ups (5 Reps)
**Scale deficit height, reps or modify movement as required. Can do Box SHSPU or Pike Push-ups
Metcon
Metcon (AMRAP – Reps)
On the 4min for 16min
Run 200m
6 Hang Power Clean @ approx 70% 1RM
Max reps Burpees until the 3min