CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
8 Twisting Bears
10m Duck Walk
10 e/s Banded Kick-backs or lateral shuffle w skills band
2 Wall Walks
Mobs: Banded Hip Flexor Stretch
Strength
Front Squat (5×4)
**On the 3min for 15min
starting light and work up to heavier than last week’s 5’s. Approx 85% 1RM
**SUPERSET
1 quality set of HSPU or Box HSPU or Pike HSPU in between each set of Front Squats. Aim to accumulate more in total than last week
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16min
8 CTB
16 SA OH Walking Lunge (8R, 8L) 22.5/15kg
32 Double Unders
EXTRAS
Muscle Up
5-4-3-2-1
SA DB Squat Snatch
10-8-6-4-2 (e/s building load)