CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row/Bike
2 Lengths Banded Walk
5 Hip Openers on each side
10 Banded Pull Aparts
5 Broad Jumps
*Mobility – Hips,ankles etc
Weightlifting
1A: Paused Front Squat (4 x 4 @ 60%)
4sec pause at the bottom. Drive up fast out of it
1B: Weighted Pull-ups (8-6-4-2)
Try to increase weight each set.
Scaling – try using a thinner band each set
1C: Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (Time)
3 Rounds
15 Deadlifts (60/40kg)
12 Hang Power Cleans
9 Front squats
6 Jerks
3 Clusters
200m Run
RX + – 70/47.5kg
Scaled – 50/30kg