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 (On the 3min for 9min)
4×3 @8RPE
Slightly more load than last week
B: Deadlift
We are looking for about a 3% increase on last week, depending how it felt last week and how it feels today.
1×4 @8RPE
3×6 @8RPE (Roughly 85% of the above weight)
C: Upright Row (4×8 @8RPE)
*Slightly more load than last week
D: Dips (4×8 @8RPE)
Weighted if possible (more than last week)
STRENGTH Minimal – Zero Equip
EMOM 15min for quality and for reps
1. Dips in corner of kitchen bench or Bench Dips
2. Quadruped Crawl https://youtu.be/8y-C1wUb-3c
3. KB Deadbug https://youtu.be/pXcG0IH2Nkg
Metcon
Metcon (6 Rounds for time)
6 x 400m with Air Squats
1. 15 Air Squats into 400m run
2. 15 Air Squats at 200m mark
3. 15 Air Squats after 400m run
4. 4-6 Repeat as above
– Start each rep on the 4mins
OR
AMRAP 15min
24 Mountain Climbers
50 Double Unders
24 Air Squats
50 Double Unders