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 (On the 90sec for 9min)
*Waves*
1. 1×3 @ 65-75% (TnG if possible but not required
2. 1×2 @75-85% 1RM (dumb if possible)
3. 1×1 @ 85-92%
4. 1×3 @70-80% (a bit heavier then 1st triple, TnG if possible)
5. 1×2 @80-90%
6. 1×1 @90-97%
B: Back Squat
We are looking for about a 3% increase on last week, depending how it felts last week and how it feels today.
1×4 Reps @8RPE
3×6 (Roughly 85% of the above weight)
C: Bulgarian Split Squats (4×8 @8RPE)
*Back Rack*
Slight increase on last week
STRENGTH Minimal – Zero Equip
A) 1. Heel Elevated Narrow Stance Squats
4×13-15
A) 2. Handstand Shoulder Taps against wall
4x sets for quality
B) 1. Pistol Squat
3x60sec
*Modify as needed to a box etc.
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
Metcon
Metcon (AMRAP – Reps)
20min AMRAP
400m Run
8 Power Cleans 60/40kg
6 Thrusters
OR
20min EMOM
5 Bent Rows or Body Rows
10 Push-ups
15 Air Squats