CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Round
200m Run or 60 DU’s
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 High Pull + Hang Snatch + Snatch Balance (On the 2min for 10min)
Approx 80% 1RM Snatch, across
Snatch balance must be received in the squat, not ridden down.
B: Back Squat (1×8 @9RPE, then 2×12 less 10%)
1×8 @9RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)
2×12 @approx 10% less than top set (select a load that you can get 12 reps with about 9RPE)
C: Single Leg Weighted Glute Bridge (Off bench)
3×10 @ same load as last week
D: Front Rack Lunge (3×15 @same load as last week)
STRENGTH Minimal – Zero Equip
A) 1. Kick-up to Handstand Hold
4x60sec
*Freestanding Practice if necessary, accumulated within a 60sec window
A) 2. Cossack Squats
4×12
B) Rear Foot Elevated Split Squat
4×16
Use an object to load in goblet squat position if you have something available
Metcon
Metcon (Time)
Can be done with a partner 1:1 – 3 sets each = 1 Round
4 Rounds:
6 Double DB/KB Hang Snatch
6 Shoulder 2 Overhead
6 Thrusters
12 Deadlifts
Rest 2mins after 3 sets (if solo), repeat for 4 Rounds
100 Dubs
21 Burpees
75 Dubs
15 Burpees
50 Dubs
9 Burpees
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TEST 1 (AMRAP – Rounds and Reps)
PART A
10 Mins
Work up to a 3RM Thruster
PART B
15 Min AMRAP
15/12 Cals on Rower
20 Box Jumps
15 DB Push Jerks (22.5kg/15kg)
10 DB Deadlifts
5 Toes to Bar