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
Weightlifting
A: Hang Snatch (just below knee) + Snatch (Work up to a heavy set)
Then
4 sets @90% of above set
B: Power Clean + Split Jerk
2 Reps on the 2min for 10min @75% 1RM PCPJ
Treat this as moderate tech work
C: Front Squat
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 (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
*Increase reps on last week
A) 2. Single Leg Calf Raise on Step
3x30sec per leg
*Increase reps on last week
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 Rock
Superman Hold
High Plank
Knee up Hollow Crunches (reach arms each crunch)
Pike Overs (keep feet off floor)
Metcon
Metcon (Time)
For Time:
12 Power Snatch 60/40kg
18 TTB or Box Jump Overs
10 Power Snatch
15 TTB
8 Power Snatch
12 TTB
6 Power Snatch
9 TTB
4 Power Snatch
6 TTB
2 Power Snatch
3 TTB
Rest 2min
12 Bar Facing Burpees
18 Wall Balls
10 Bar Facing Burpees
15 Wall Balls
8 Bar Facing Burpees
12 Wall Balls
6 Bar Facing Burpees
9 Wall Balls
4 Bar Facing Burpees
6 Wall Balls
2 Bar Facing Burpees
3 Wall Balls
Or
17.1ish
10 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Facing Burpees
20 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Facing Burpees
30 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Facing Burpees
40 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Facing Burpees
50 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Facing Burpees