CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run then…

2 Rounds:

10 Twisted Bear, alternating

10 Slow Muscle Snatch

10 Slow OH Squat

*Mobs: Hammy w band or leg elevated / OH thoracic on roller or back bends


A: Pausing Deficit Deadlifts

1 inch deficit

1 sec pause mid-shin
1×7 @7.5RPE (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 7.5RPE

B: Pull-ups (3×6-11 @same load as last week, adding one rep)

Weighted if necessary

**preferably on rings otherwise sub bar or bodyweight rows

C: Single Arm DB Row (3×11 @ same load as last week)

STRENGTH Minimal – Zero Equip

A) 1. Single Leg RDL

3×12 e/s

Use a water bottle or similar. This is more for movement patterning rather than intensity

A) 2. Broad Jumps


Working on absorbing the landing by descending into a squat with good control


A) 1. Pistol Squats


Modify to a bench if needed

A) 2. Body Row

Under a table



Metcon (3 Rounds for reps)

Max total reps in 3 rounds:

30sec Bar-facing Burpees

30sec Hang Snatch 60/40kg

60sec Rest

30sec Lateral Burpees Over Bar

30sec Front Squats 60/40kg

60sec Rest

**Record your score after each interval and try to stay consistent

3 Rounds:

45sec DB Facing Burpees

45sec SA DB Hang Snatch, alternating

90sec Rest

45sec DB Lateral Burpees

45sec DB Goblet Squat

90sec Rest