CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
3 Rounds:
100m Run or 30 DU’s
8 Single Leg Glute Bridges off Bench
8 Goblet or Air Squats w Pause
*mobs: Hip Flexor Stretch against wall
STRENGTH
A: Back Squat (3×12 @ 7RPE)
* (Same weight across)
B: Bulgarian Split Squats (3×15 e/s @ 7-8RPE)
*Use a DB or any object to load in goblet squat position if you have something available
C: Good Mornings (3 x 8 @ 7-8RPE)
D1: Seated DB Curls (4 x 15)
*Could sub for BB Curls
D2: Rear Delt Flyes (4 x 15)
STRENGTH Minimal – Zero Equip
***5 challenging sets. Leave at least 1-2 reps in the tank***
A1: DB Goblet Jump Squats – 3sec tempo eccentric (lower) on each rep, then explode up *Use an object to load in goblet squat position if you have something avail.
A2: Strict HSPU or Pike HSPU or Push-up – 3sec tempo eccentric lower on each rep.
Metcon
Metcon (Time)
10-1 Reps
Devils Press
Box Jumps
Wall Balls
SINGLE DB:
Single Arm Devils Press
Step ups e/s or Step Jump up/ step down
Single DB Thruster
NO EQUIP:
Burpees
Evil Jumps
Pike Push-ups
https://youtu.be/P2lOaNCf_lk
https://youtu.be/G4jfDVF_9QQ
https://youtu.be/pEvTlOs9zK8