CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
12 Behind Neck Z Press
6 Dual KB Front Rack Lateral Box Step Overs
10 RDL
*mobs: Straddle Stretch + Tricep Box Stretch
STRENGTH
A: Push Press (5×3 @7.5RPE)
**On the 2min for 10min
B: Deadlift
1×4 @7.5RPE
3×6 @7.5RPE (Roughly 85% of the above weight)
C: Upright Row (4×8 @7.5RPE)
D: Dips (4×8 @7RPE)
**Weighted if possible
STRENGTH Minimal – Zero Equip
EMOM 15min for quality and for reps
1. Dips in corner of kitchen bench or Bench Dips
2. Inchworms
3. Curtsey Step-ups (30sec right, 30sec left) or Single Leg Hamstring Bridge off a bench/couch (change legs at 30sec)
Metcon
6 x 400m (6 Rounds for time)
6 x 400m with 2mins rest between reps
– time each rep
– the aim is for the 4th through 6th reps to be almost as quick as the first 3 reps
or
Tabata Jump Overs
Tabata Burpees To 6″ Target
Tabata Jumping Lunges
Tabata Burpees
Tabata Walking Lunges
Tabata = *8 Rounds 20sec on / 10sec Rest