CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
30sec Prone Shoulder Taps
30sec DB OH / Front Rack Carry Combo (each side)
20sec Hollow Hold
Skill
Spend 10min working HSPU tech or progressions
OPTION 1
3 rounds
5-10 Box SHSPU
10-20sec HS Hold against wall
OPTION 2
On the 2min
Practive kipping up, slow negative down
1-3 reps
OPTION 3
On the 2min
1 submaximal set of SHSPU
Can use deficit for extra challenge
Metcon
Metcon (AMRAP – Reps)
AMRAP 14min
16 SA DB Snatch
8 Burpee Box Jumps
200m Run
Rest 2min
AMRAP 14min
8 HSPU
10 Single KB Squats (hold anyhow) 32/24kg
12 Abmat Sit-ups
EXTRAS
3 Rounds
20/15 Cal Air Bike
1-2 Rope Climbs / Legless Rope Climbs or Pegboard
100m Farmers Carry 32’s/24’s