CrossFit JAK Elite – CrossFit
Warm-up
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
STRENGTH
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
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 HRPU
10 Jumping Split Squats