CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
6min AMRAP
5 S/L KB Deads
5 Relax to Hollow
5 Vertical Swing Burpee
*Weighted dislocations
Strength
EMOM x 8min for both A & B
Partner-up. One person starts on A, the other on B then swap after 8min with a wipe down of equip.
A) Tempo Back Squat *First 5sets are warm-up sets and the last 3 are your working sets
B) Strict TTB / Hollow combo *Choose reps to allow for at least 15sec Hollow Hold
A: Back Squat (Tempo)
3×5 approx 65-75%
*Increase slightly on last week
3312 tempo
(3sec down, 3sec at bottom, 1sec up, 2sec at top)
B: Strict Toes-To-Bar + Hollow Hold (EMOM x 8)
3-5 TTB
Hollow Hold until the :45sec
Metcon
Metcon (Time)
20-18-16-14-12-10
DB Alt Snatch 22.5/15kg
Single Arm OH Walking Lunges
200m Run
Do half the reps with each arm, each round on the lunges.
*20min Cap