CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 40 Dubs
30sec KB/DB Alt Z-Press
5 H. Clean Pull
5 H. Muscle Clean
5 H. Power Clean
5 Broad Jumps
10 Plank Climbers
*Mobs: Scorpion Stretch / Shoulder Stretch
STRENGTH
A: Hang Power Clean
5×2 @ 80% of last week’s top single
B: Shoulder Press (Drop sets)
1×6 @6-7 RPE throughout (deload week)
1×8 (less 3-5%)
1×10 (less 3-5%)
C: Dips (Off boxes or bars)
2×5-10 @ 80% of last week
Weighted if necessary
STRENGTH Minimal – Zero Equip
A) 1. Strict Press
3×10-15
Use any type of external load you can grab
Use tempo to increase challenge if needed
A) 2. Rear Foot Elevated Split Squat
3x30sec e/s
Core:
B) 1. Diagonal V-sits
3×20
B) 2. Flutter Kicks
3 x 40sec
Metcon
Metcon (Time)
10 Rounds:
30 Double Unders
8 Hang Snatch 40/30kg
or
10 Rounds:
30 Double Unders
10 10 Dumbbell Hang Split Snatch
*For the DB work alternate hands and feet each rep
No equip? No worries!
100 Burpees for time
*At the beginning of every minute, perform 10 fwd Lunges
15min Cap