CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
250m Row or 200m Run
30sec Single Unders
30sec Double Unders
10 Alt KB Z-Press
10 Dislocations w dowel or broomstick
*Mobs: Bridge Ups or Reverse Plank Hold
STRENGTH
A: Push Jerk
Warm-up to a comfortable load to TnG 1st 3 sets
On The 2min for 12min
min1+2, 3+4: 5 Reps
min5+6, 7+8: 3 Reps (increase load, no need to TnG at shoulders)
min9+10, 11+12: 1 Rep (increase load)
B: Back Squat
Work up to a set of 4 Reps @7.5RPE (a comfortable 2-3 reps left in tank)
3×6 (Roughly 85% of the above weight)
C: Bulgarian Split Squats (Back Rack)
4×8 @7.5RPE
STRENGTH Minimal – Zero Equip
A) 1. Goblet Reverse Lunges
4×20
A) 2. Single Arm Rear Delt Flyes
4×10-15
A) 3. Goblet Squats
4×20
A) 4. Dive Bomer Push-ups
4x30sec
Metcon
Metcon (AMRAP – Reps)
AMRAP 3min
3 Power Cleans 100/65kg
10 Box Jumps
15 V-Snaps (or TTB)
Rest 1min
AMRAP 3min
2 Power Cleans 100/65kg
7 Box Jumps
10 V-Snaps
Rest 1min
AMRAP 3min
1 Power Clean 100/65kg
4 Box Jumps
7 V-Snaps
or
For time
10 Rounds for total time:
200m Run
30sec Rest