CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1 Length Crab Walk
3 Wall Walks
10 Weighted Dislocations
5 Single Arm DB Rows
5 ea side Scorpion Stretch
Gymnastics Tests
10 mins
Strict Pull-ups (1 x Max Effort )
* Scaled – use a band.
More than 6 + reps use a thinner band.
Ring Dips (1 x Max Effort)
* Scaled use a band.
More than 6 + reps use a thinner band.
Strict Handstand Push-ups (1 x Max Effort)
No more than 1 ab-mat allowed.
Scaled – Seated DB Shoulder Press – max reps (10/15kg)
OR
Box HSPU
L-Sit (1 x Max Effort)
Weightlifting
High Hang Power Snatch + Hang Power Snatch + Power Snatch (5 x 1)
1 High Hang Power Snatch + 1 Hang Power Snatch + 2 Power Snatch
High Hang – from pockets or hip crease
Hang – above knee
Power Snatch – from floor
Metcon
Metcon (Time)
For Time
6-8-10-12
Cals on Air Dyne
Devils Press (15/10kg)
Straight into…
12-10-8-6
DB Bent over rows
Renegade Rows