CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 50 Dubs
10 S/L Bridge Hip Lifts
5 Clean Pull
5 Muscle Clean
5 Squat Clean
5 FS
*Mobs: Couch Stretch / Front Rack Stretch
Weightlifting
A: Clean (Build up to a challenging set of 2, touch and go)
then
On the 2:30 for 10min
2 reps at 90% of above
TnG desirable but not mandatory on the back-off sets
B: Deficit Clean Pull (4×4 @ 95% 1RM Clean)
1 inch deficit
Use straps
Reset each rep
C: Weighted Chin-ups (3×6 @8RPE)
*Slightly more load than last week
STRENGTH Minimal – Zero Equip
A) 1. Single Arm Bent Rows OR Body Row Under Kitchen Table
4x30sec e/s
A) 2. Single Arm Half Kneeling Strict Press OR Bent Over YTW https://youtu.be/2yKjdeYBLj0
4×5-10 e/s
A) 3. DB Side Plank Rotation OR Side Plank Rotation
4x30sec per side
https://youtu.be/eos77-f7Ifo
Metcon
Metcon (AMRAP – Rounds)
30min AMRAP
200m Run
12 Alternating Single Arm KB/DB Swing
200m Run
12 KB/KB Front Squats (6R,6L)
200m Run
12 Renegade Rows
*Renegade Row, 2 reps = push-up, row R arm, push-up, row L arm
Or
200m Run
12 Back Pack Swings or Thrusters
200m Run
12 Jumping Split Squat
200m Run
6 HR Push-ups
6 V-Snaps