CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row/Run/Ride/Ski
1 Length Duck Walk holding KB
10 Cossack Squats
10 Cuban Presses
1 Length Banded Lateral Walk
10 Dowel Dislocations
Weightlifting
Squat Clean (6 x 4 @ 80%)
Ring Dips (6 x 4)
Scaling Options
– Russian Dips
– Box Dips with feet up on box
– Box Dips
Benchmark Friyays
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX: 42.5/30kg
Scaled: 35/22.5kg
* 20 Min Time Cap
Core Finisher
Metcon (No Measure)
2-3 Rounds
30sec Hollow Hold
30sec Hollow Rocks
30sec V-ups or tuck snaps
30sec Superman Hold
30sec Superman Rocks
30sec Shoulder lifts (feet stay on floor, hands behind head, lift shoulders & chest off floor)
30sec Rest