CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
1 Length Lateral Shuffle
10 Twisting Bears
10m Duck Walk
*Banded Hip Flexor Stretch
Strength
Front Squat (5×3)
On the 3min for 15min
*starting light and work up to heavier than last week’s 4’s. Approx 85-90% 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 – Reps)
AMRAP 8min
8 Lateral Burpees over DB’s
8 Dual DB Power Cleans
8 Dual DB Walking Lunges
**Straight into
AMRAP 4min
4 Lateral Burpees over DB’s
4 Dual DB Power Cleans
4 Dual DB Walking Lunges
22.5/15kg
EXTRAS
3-4 Rounds:
10 e/s Kettlebell S/L Deadlifts 28/20kg
8 Renegade Row 25/17kg