CrossFit JAK Elite – CrossFit


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)


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


A)2. Good Morning


Use any suitable load you can find

B) 1. Lateral Lunge


B) 2. Knees to Chest



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