CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 Scorpion Stretch ea side
10 Goblet Squat w 3sec pause
10 Straddle Sit-ups
*Hip & Shoulder mobility
Weightlifting
15 Mins
Back Squat (3 x 5 @ 85%)
Week 3 of our squat program. Same rep scheme as last week but we are going heavier!
Gymnastics
OTM x 12
Min 1 – 10sec Ring Support Hold + 10sec Hold at Bottom, remaining time Max Ring Dips
Min 2 – 35sec Hollow Hold
Min 3 – 3 Pull-ups + 5 Chin Up’s (add weight If it’s not challenging)
Min 4 – 10 Strict Hanging Leg Raises
Metcon
Metcon (Time)
4 Rounds
60 Double Unders
12 DB Split Jerk (22.5/15kg)
300m Run
12 DB Squat Clean
Scaled:
120 Singles
DB: 15/10kg