CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run or 2min DU’s

10 Twisted Bears

10 Slow Muscle Snatch or DB/KB Snatch

10 Glute Bridges

Mobs: 15sec Bridge Ups (back bends) or Reverse Plank hip lifts


A: Power Snatch (3 x 8 @ moderate, smooth TnG)

B1: Single Arm DB Upright Row (3 x 30 seconds)

*Can also be performed w a weight plate

B2: Single Arm DB Reverse Flyes (3 x 30 seconds)

*can also be performed with a weight plate

STRENGTH Minimal – Zero Equip

A)1. Air Squat

4 x 15

A)2. Dead Bugs

3 x 30sec

B)1. Pike Pushup

3 x 30sec

B)2. Switching Split Squat Jumps

3 x 10

*You can add load using any heavy object

C) Alternating Jackknife

3 x 12


Metcon (AMRAP – Reps)

8min AMRAP

15 Thrusters 40/30kg

15 V-Snaps

*Use any object of choice for Thrusters. Eg. a chair, some bricks, a backpack filled with heavy things…

Metcon (AMRAP – Reps)

8min AMRAP


10 Jumping Split Squats