CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
In any order:
200m Row
200m Run
600m Bike
Then, perform approx 2×5 warmup reps on each of the other movements
Skill
Spend 7-10min working on kipping PU/CTB/BMU progressions
~ 3 groups depending on ability
GROUP 1 (dont have a strict pull-up)
*3 sets
10 Kip Swings
5 Ring Rows
GROUP 2 (have at least 1 quality strict pull-up)
*Kip swing prac, into 3 small sets of kip/butterfly PU/CTB
GROUP 3 (have BMU competent)
*3-5 sets of 3-5 Bar Muscle Ups
Metcon
Metcon (AMRAP – Reps)
On the min for 18min (3 rounds)
Score is total reps+cals
1. Max Cal Row or Bike
2. Rest
3. Max Dual DB Clusters 22.5/15kg
4. Rest
5. Max Burpee Box Jumps 30/24inch
6. Rest