CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run then…
2 Rounds:
5 Inchworm to Hip Openers
10 Banded or weighted Good Mornings
10 Banded Pull-aparts or Bent Over Rows
10 Alt Bridge March
*Mobs: Hammy w band or leg elevated / OH thoracic on roller or back bends
STRENGTH
A: Pausing Deficit Deadlifts (Drop sets)
1 inch deficit
1 sec pause mid-shin
1×6 @6-7 RPE throughout (deload week)
1×8 (less 3-5%)
1×10 (less 3-5%)
B: Pull-ups (preferably on rings otherwise sub bar or bodyweigh)
2×5-10 @approx 80% of last week
Weighted if necessary
C: Single Arm DB Row
2×10 @approx 80% of last week
STRENGTH Minimal – Zero Equip
A) 1. Heel Elevated Squats
4×10
A) 2. HS Shoulder Taps (belly to the wall)
4 Sets for quality
B) 1. Aquaman Holds
3x40sec
https://www.youtube.com/watch?time_continue=12&v=B9_V8h3FLDE&feature=emb_logo
B) 2. Deadbugs
3x40sec
https://www.youtube.com/watch?time_continue=3&v=mY2SxQjK-kY&feature=emb_logo
Metcon
Metcon (5 Rounds for reps)
5 Rounds (15min) for max total reps/cals
30sec C2B Pull-ups
30sec Clean and Jerk
30sec Bike or Rower Cals
90sec Rest
or
5 Rounds (15min) for max total reps
30sec Deficit Push-ups
30sec Dual DB C&J
30sec Front Squats
90sec Rest