CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
50 Dubs or Bunny Hops
8 Single Leg RDL
30sec Side Plank
mobs: hammy stretch
STRENGTH
A: Romanian Deadlift (3 x 10 @ 7RPE)
*Sub for S/L DB or KB RDL
B: Banded Lat Pull-down (3 x 15)
*Sub for inverted B/W rows
C: Bent Over Row (3 x 12 @ 7RPE)
*Sub for DB’s or single DB/KB
D1: Shoulder Press (3 x 10 @ 7-8RPE)
D2: Barbell Bicep Curls (4 x 12 @ 7-8RPE)
STRENGTH Minimal – Zero Equip
A) Single Leg RDL w KB or DB
3 x 10 e/s
B) 1. Inverted Rows ((use a broomstick or pipe between two solid objects like two benches or chairs)
3 x 10
B) 2. V-Ups (Knees to chest)
3 x 25
C) DB or KB Bent Over Rows
3 x 10 e/s
D) 1. Shoulder Press w DB or KB
3 x 10 e/s
D) 2. DB or KB Bicep Curl
4 x 10 e/s
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
40 Double Unders
10 DB or KB Cleans
8 SDLHP
20 Bicycle Sit-ups
Metcon (Time)
For Time
100 Sit-ups
100 Side Plank Hip Raise per side (Switch every 20)