CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
20cal Bike or Row, building speed each 5 cal or 2min Dubs
5 H. Snatch Pull
5 H. Muscle Snatch
5 H. Snatch
5 OHS
*Mobs: OH Mobility on roller (thoracic, chest, shoulders) + Hip Flexor/Couch Stretch
STRENGTH
A: Hang Snatch (Just below the knee)
Work up to a heavy set of 3, then
3×3 @90% of above triple
B: Power Clean + Pause Split Jerk
Pause in Dip and in Catch
2 Reps on the 90sec for 9min @70% 1RM PCPJ
Treat this as light moderate tech work
C: Front Squat
1×4 @7.5RPE (a comfortable load, 2-3 reps left in tank)
3×6 @ (Roughly 85% of the above weight)
STRENGTH Minimal – Zero Equip
A) 1. Goblet Cossack Squats
3x60sec Alt legs
A) 2. Single Leg Calf Raise on Step
3x30sec per leg
A) 3. Seated Single Leg Lifts
3×8-12 per side with pause at top
https://www.youtube.com/watch?v=xYjfOf5151M
Core Complex:
3 Rounds, 40sec each position. No rest between positions. 2min rest between rounds.
Hollow Hold
Superman Hold
High Plank
Hight Side Plank
Pike Overs
Metcon
Metcon (AMRAP – Reps)
13min AMRAP
100ft HS Walk
20 Bar Muscle Ups
30 Lateral Burpees over the DB
40 C2B
50 Single Arm DB Clusters
(5ft HS Walk = 1 rep)
or
AMRAP 13min
100ft HS Walk
20 Power Snatches 60/40kg
30 Lateral Burpees Over the bar
40 Single Arm DB Clusters
OR
15min AMRAP
20 Walking Lunges
18 Mountain Climbers
16 V-snaps
14 Step-ups
12 Burpees