CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
30sec Filly Carry (DB at Front Rack, one DB OH)
5 Box/Bench Jumps or use plate and do 20 on/offs
10 Scorpion Stretch
*Mobs: Shoulder dislocations (use broom stick)
STRENGTH
A: Push Press Behind Neck (3×3 @ heavy)
B: Bench Press (3×12 @ same load as last week)
STRENGTH Minimal – Zero Equip
A)1. Superman Jacks
3×12
https://www.youtube.com/watch?v=RHPFEyMkBiI
A)2. Pike Push-ups
3×5-10
https://www.youtube.com/watch?v=vmpXeWlnHFo
B) 1. Crossover Step
3x30sec e/s
https://www.youtube.com/watch?v=YGEViTzeMNU&feature=youtu.be&fbclid=IwAR0tPCW8VCcelBQ2PnhJILrAdv7-zGUkjc4Bs0BaWNNVzCi6Odt9h2944H8
B) 2. Roll Ups
2×25
https://www.youtube.com/watch?v=s0UR5U2Gk-o&feature=share&fbclid=IwAR0cUf3GIzKDxmoX-fJfCYHrz0haEHZVnZi7ahXUjC153Cwg-UJOKVR5xCs
Metcon
Metcon (Time)
3-5 Sets:
400m Run @7RPE
Rest 1min
300m Run @8RPE
Rest 1min
200m Run @9RPE
**Rest 2-3min**
Rowing Option:
3-5 sets:
600m, 22-24 SPM
Rest 1min
400m, 24-26 SPM
Rest 1min
200m, 26-28 SPM
**Rest 2-3min**