CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Little jumps on/off plate or Bunny hops on the spot
200m Run
16 Banded or weighted Good Mornings
24 SA KB/DB Snatch (12R, 12L)
*Mobs: OH mobility – Thoracic or shoulders/chest
– Couch Stretch against chair/Wall
STRENGTH
A: Hang Power Snatch
Work up to a heavy set of 3
Then
3×3 @90% of above
B: Front Squat
1×6 @7RPE
3×10 @ 10% less than top set
*Record top set of 6 Reps. Don’t go too heavy as you aim for same load next week just increased reps
C: Bulgarian Split Squats (4×15 e/s @7RPE)
*Hold DB’s or Plate/KB – any load really
STRENGTH Minimal – Zero Equip
A) 1. Hand release Push-up or SHSPU
3x30sec
A) 2. Broad Jumps
4×5
B) 1. Step-ups
3×20
Use any kind of load you can find
B) 2. Flutter Kicks
3x30sec
https://www.youtube.com/watch?v=VoHnFoltddg
Metcon
Metcon (Time)
Part1:
800m Run
50 Wall Balls or Goblet Squats
30 CTB or KB/DB Swings
Rest 3min after part 1, before starting part 2
Part2
1000m Row or 100 Dubs or 800m Run
15 Burpee Box Jump Overs or over KB/DB
15 Bar Muscle Ups or 15 Bench Dips/ 15 Bodyweight Rows
Rest 3min
Part 3
50/40Cal Bike or Run/Skip
25 Hang Power Snatch 40/30kg (Use DB or KB & Alternate)
100ft HS Walk or 8 Wall Walks
**Total time including rest periods
OR
For Time:
10-20-30-40-50-60-50-40-30-20-10
Unbroken Double Unders
Re-start the round if you trip