CrossFit JAK Elite – CrossFit
Warm-up
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
STRENGTH
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
5×5
Working on absorbing the landing by descending into a squat with good control
or/and
A) 1. Pistol Squats
4×12
Modify to a bench if needed
A) 2. Body Row
Under a table
4×6-10
Metcon
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
or
3 Rounds:
45sec DB Facing Burpees
45sec SA DB Hang Snatch, alternating
90sec Rest
45sec DB Lateral Burpees
45sec DB Goblet Squat
90sec Rest