CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
1 length emu walk
5 Skin The Cat
20 Banded Goodmornings
15 Banded Pull aparts
*Banded hammy stretch
STRENGTH
Floating Deadlifts (4 x 8 @ 7.5RPE across)
Standing on a 2inch deficit.
Keep the weight 1 inch off the floor at the bottom of each rep
1 sec pause at the bottom
DB Floor Press (4 x 8-12)
Metcon
Level Three (Time)
3 Rounds
15 Wall Balls
15 Pull-ups
15 Ground to Overhead 40/30kg
2 Rounds
12 Wall Balls
12 C2B
10 Ground to Overhead 60/40kg
1 Rounds
10 Wall Balls
10 Bar MU’s (Dips/Pull-ups)
5 Ground to Overhead 80/50kg
*One barbell only. Must change own weights. Collars on the barbell.