CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
5 Inchworm to Hip Openers + Rotation
2 Rounds:
8 Goblet Squat w Pause
8 Goblet Lunges
8 Single Leg Bridge Hip Lifts e/s
mobs: hip flexor stretch against wall
STRENGTH
A: Front Squat (3 x 6 @7RPE, same load across)
B: Barbell Bridge Hip Lifts (3 x 10 @ 7-8RPE)
**Off a Bench**
*Can be performed with DB’s or any load across hips
C1: DB Side Raises (3 x 8 @ 7-8RPE)
*Can also be performed w weight plate
C2: BB Skull Crushes (4 x 8 @7-8RPE)
*Can also be performed w 1 DB
STRENGTH Minimal – Zero Equip
5 Rounds for Quality:
20 Step-ups
12 Hollow Rocks
2-3 Freestanding Handstand Hold attempts (or against the wall)
5 Broad Jumps
Strict Handstand Push-ups (Time)
Elite
50 weight vest for time 10/6kg
10min cap
Advanced
50 SHSPU for time
10min cap
Intermediate
30 SHSPU (from wall or feet on box) for time
10min cap
OR
3 x 30seconds
Bench Dips
Oblique Side Crunch
Hand Release Push-ups
Metcon
Dumbbell DT (Time)
5 Rounds for Time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder to overhead
Performance = 22.5/15kg
Fitness =15/10kg
*10min Cap
OR …
Metcon (Time)
RX+
For Time:
100 Double Unders
50 S/A OH Squats
100 Double Unders
40 S/A OH Squats
100 Double Unders
30 S/A OH Squats
RX
For Time:
80 Double Unders
50 DB Goblet Squats
80 Double Unders
40 DB Goblet Squats
80 Double Unders
30 DB Goblet Squats
NO equip
6 Rounds For Time:
10 Burpees
200m Run or 50 Dubs