CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
8 x 30-50m Shuttle Runs + Belly Drop
30sec Filly Carry (DB at Front Rack, one DB OH)
5 Box/Bench Jumps or use plate and do 10
10 Scorpion Stretch
*Mobs: Shoulder dislocations (use broom stick)
STRENGTH
A: Push Press Behind Neck (3×3 moderate-heavy)
B1: Bench Press (3×11 @ same load as last week)
B2: Bent Over Row (3×13 @ same load as last week)
STRENGTH Minimal – Zero Equip
A)1. Squat Jump – 5 second Eccentric (lowering) Each Rep
6×5
A)2. Good Morning
3×15
Use any suitable load you can find
B) 1. Lateral Lunge
3x30sec
B) 2. Knees to Chest
2×25
Metcon
Spint Intervals (4 Rounds for time)
7x Flying Sprints …80m
– 20m build speed
– 40m @90% top speed
– 20m back down
– full recovery between reps
4x 8000m “weight vest” intervals
– target time is last weeks final 800m time
– 1:1 work:rest.. BUT based off target 800m time
– if your target time is 3mins… each rep starts every 6mins regardless of how long the rep before took