CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
5 S/L RDL
5 Clean Pull
5 Muscle Clean
5 Squat Clean
5 FS
*Mobs: Couch Stretch / Front Rack Stretch
STRENGTH
A: Clean (EMOM 12min)
Get a good warm-up building to your 1st working set
1. 1 Clean @80% 1RM
2. 1 Clean @85% 1RM
3. 1 Clean @90% 1RM
4. Rest
B: Deficit Clean Pull (4×4 @ 90% 1RM Clean)
1 inch deficit
Use straps
Reset each rep
C: Weighted Chin-ups (3×6 @7.5RPE)
STRENGTH Minimal – Zero Equip
A) 1. Heel Elevated Narrow Stance Squats
4×12
A) 2. HS Shoulder Taps
4×6-10 (for quality)
https://www.youtube.com/watch?v=r8WwpGQlq7U
B) 1. Pistol Squat
3x60sec
B) 2. Side Plank Clamshell
3x30sec per side
https://youtu.be/FhgJNgvyVVU
B) 3. Slider Knee Tucks
3x30sec
*Can use a pillow on a smooth surface or shiny books on carpet
https://youtu.be/oKFqDAq0EVM
Metcon
Metcon (Time)
50-35-20 Reps
Thrusters 20/15kg (Bar or DB’s)
Pull-ups or KBS
Hollow Rocks
OR
3 Rounds:
50 Air Squats
40 DB Snatch
30 Sit-ups
20 Push-ups/Incline Push-ups/HSPU/SHSPU