CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
30sec e/s Filly Carry (DB at Front Rack, one DB OH)
5 Box/Bench Jumps or use plate and do 20 on/offs
10 Scorpion Stretch
30sec Single arm DB Renegade Row e/s
*Mobs: Shoulder dislocations (use broom stick)
STRENGTH
A: Push Press Behind Neck (2×3 @90% of last week)
B1: Bench Press (2×10 @ approx 90% of last week)
B2: Bent Over Row (2×12 @ approx 90% of last week)
STRENGTH Minimal – Zero Equip
A) 1. Bench Dips
4×15
A) 2. Dragon Flags
4×8
B) 1. Yoga Push-ups
3×8-15
B) 2. Rear Delt Flyes
3×15
Using a pair of cans or object with similar load.
Try to squeeze at top of movement to feel in rear delts/upper back
Metcon
Metcon (3 Rounds for time)
Weight vest on if you have one
3 Rounds:
400m + 40sec Rest
300m + 30sec Rest
200m + 20sec Rest
100m
4min Rest between rounds
*Aim is quickest time for each round, including rests