CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with empty bar

10 Clean Pulls

10 Back Squats

30sec Prone Shoulder Touches

40sec playing with rack position

Prone Scap CARS on all fours

Strength

**EMOM 15min

1. 3 Power Cleans

2. 1 submaximal set of HSPU for quality*

3. Rest

Power Clean (3 Reps)

**Start around 75% 1RM PC and build up to heavy

Handstand Push-ups (Submax)

***Can add deficit to increase the challenge. Can do Box SHSPU or Pike Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

80 Walking Lunges

40 Shoulder to Overhead 50/35kg

20 Pull-ups