CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Round
200m Run
12 Seated Snatch Grip Behind Neck Press
20 SA OH Walking Lunge (10R, 10L)
10 OHS w Dowel or Empty bar
*Mobs: Thoracic Stretch on box/bench + Ext over roller with OH grip on bar
STRENGTH
A: Snatch Complex
2 Snatch High Pull
Snatch with 2sec pause just below knee
Snatch Balance
On the 2min for 10min
Approx 75% 1RM Snatch, across
Snatch balance must be received in the squat, not ridden down.
B: Back Squat (1×7, then 3×11 approx 10% less)
1×7 @8.5RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)
3×11 @approx 10% less than top set (select a load that you can get 11 reps with about 8.5RPE)
C: Single Leg Weighted Glute Bridge (Off a bench)
3×9 each leg @ same load as last week
D1: Front Rack Lunge
3×14 @same load as last week
D2: Rear Delt Flyes
3×16 @same load as last week
STRENGTH Minimal – Zero Equip
A) 1. Strict HSPU
3sec tempo eccentric (lower) on each rep
5 challenging sets. Close to failure but leave at least 1-2 reps in the tank
A) 2. Jump Squat
5×10
3sec tempo eccentric (lower) on each rep, then
explode up
Use an object to load in goblet squat position if you have something available
B) Rear Foot Elevated Split Squat
4×15
Use an object to load in goblet squat position if you have something available
Metcon
Metcon (Time)
8 Rounds:
40 Double Unders
20 Sit-ups
15 Push-ups
RX+
8 Rounds:
50 Double Unders
20 V-snaps
12 HSPU or 6 SHSPU