CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
10m Flat spine Bear Crawl
12 Deadbugs
12 Banded Goodmornings
Strength
Deadlift (2×10 @8.5RPE across)
**We will be increasing 0.5 each week
DB Floor Press (3×9-13)
*add more reps to last week
Metcon
Metcon (Time)
For time:
20 Hand Release Push-ups
40 Front Squats 50/35kg
20 Pull-ups
40 SDHP
20 Hand Release Push-ups
40 Single Arm KB Thrusters 24kg (switch every 10)
**16min cap
EXTRAS
EMOM 10min
1. 1 challenging UB set of Muscle Ups
2. 20-30sec Nose to wall HS Hold – working on straight body position
If you dont have strict Muscle Ups, do 1-3 Super-high false grip strict chest to ring pull-up and 2 low-ring transitions