CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 70Dubs
30sec Filly Carry (one KB/DB Front Rack, one DB overhead)
5 Box/Plate/Step Jumps
6 Alternating Hip Openers
Mobs: Shoulder/Lat Stretch with hands on box/chair, knees under hips, driving head through arms 2X 30sec
STRENGTH
A: Push Press Behind Neck (3×3 @ moderate)
B1: Bench Press (3×10 @8RPE)
B2: Barbell Row (3×12 @8RPE)
STRENGTH Minimal – Zero Equip
A) 1. Weighted Walking Lunges (Bear hug style, holding a heavy backpack or similar)
5×30
A) 2. Inchworm to Push-up
5×5
B) 1. V-ups or Knees to Chest
2×25
B) 2. Heel Tap
3×16
Metcon
Run Forrest Run (Time)
800m + 600m + 400m + 200m + 800m
1:1 work to rest ratio
– All efforts 7+ RPE
– stay STRONG and TALL in the last 800m and see if you can match your first 800m time
– Record FINAL 800m time
5 x HIGH intensity hill sprints
– aim for 40-60m steep hill
– recovery = slow walk down hill + additional 30secs once at the start of hill
– stay tall… don’t fold your hips… this kills glute function and thus power
Score = FINAL 800m time