JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike Duck Walk Ring Rows Hip Openers Cuban PressMetcon (No Measure)14-12-10-8-6-4-2 Cal Bike * 8 KB Squats * 4 Devils Press * 8 Pull-ups CORE...

Jak Fit Kids Week 3a

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)2 Rounds 200m Run 6 Goblet Squats w/3sec Pause @ Bottom 8 Leg Swings Each Side 10 Dislocations 2 Lengths Banded WalkStrength 1) deadlift 5×5 2) Lunges (Plate) 3x10e/sMetcon (No Measure)TABATA (20s on/10s...

MONDAY 24th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run Then… 3 Rounds 10 KB Swings 5 Back Roll to Pancake 5 Scap Pull-ups 10 Glute BridgesWeightlifting1A: Sumo Deadlift (4 x 6)Work up to a challenging weight1B: Good Mornings (4 x 10)1C: Weighted...

Saturday Chipper 22nd Feb

CrossFit JAK Elite – CrossFitWarm-up (No Measure)400m Run 2 Rounds: 3 Hip Openers e/s 5 Scap Pull-ups 9 Muscle Clean + FS + Press (empty bar)Metcon (No Measure)A) Inside – EMOM 10min 1. 3-5 Pull-ups + 5 HSPU or HRPU 2. 6 DB Clusters + 6 Burpees Over DB B)...

FRIDAY 21st FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm Up for cleans (No Measure)3min run/row/AD/skip 2x 10 Dowel Dislocations 3 Hip Openers e/s 5 Muscle Clean 5 Split Press 5 Power Clean 5 Split Jerk Pause 5 Squat Clean + Split JerkWeightlifting20 Min3 Position Clean &...