CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90/90 Bear Sit
10 Goblet Squat with Pause
8m Duck Walk
Strength
A1: Back Squat (Work up to a set of 10 with 3 reps in reserve)
A2: Handstand Hold (10-20sec)
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B1: Dips (3 x challenging sets)
Scale: Push-ups
B2: Bulgarian Split Squats (3×10 )
Metcon
Metcon (Time)
Work through the following at a steady pace:
4 Rope Climbs
20 Double DB Snatch (15/10kg)
200m Single Arm OH Carry 16/12kg
3 Rope Climbs
15 Double DB Snatch (15/10kg)
200m Dual KB Front Rack Carry 24/16kg
2 Rope Climbs
10 Double DB Snatch (15/10kg)
200m Dual KB Farmers Carry 32/24kg
EXTRAS
Choose one of the following
*800m Run
*2km Bike
*150 DU’s
*30 Cal Ski