CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 Rounds

1 Min Row or Bike

8 Ea side single leg KB Deadlift

1 Length Banded Monster Walk

3 Skin the Cats

1 Length Duck Walk

Gymnastics Skill

10 Mins

Muscle Up Progressions

3 x MU Ice-Cream Makers with Band or Feet on Floor (maintain tight hollow position)

5 x Russian Dip (scale: toes to floor)

5 x Kipping Ring Swing + Pull to Hips if efficient swing is applied

Spotted Ring MU’s

or Jumping Transition (can perform 2+ strict Dips)

or Floor/Toenail Transitions


Paused Front Squat (3 x 5 @ 50%)

6sec pause at the bottom. Drive up fast out of it

RDL (3 x 5)

Romanian Deadlift


Metcon (Time)

With a Partner – Complete 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m

P1 – 100m Run / P2 – Max V-ups

P2 – 100m Run / P1 – Max V-ups

P1 – 200m Run / P2 – Max V-ups

P2 – 200m Run / P1 – Max V-ups


20Min Cap