Workout Of The Day

Friday WOD 17th July

CrossFit JAK Elite – CrossFit

Warm-up

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STRENGTH

Front Squat (6×3 @85%)

Supine Grip Yates Row (3×8-12)

Seated DB Z Press (3×8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

16 S/A DB H.Squat Clean 22.5/15kg

8 Burpees Over DB

16 Alt DB Hang Snatch

8 Burpees Over DB

Thursday WOD 16th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400 Run, Row or 800 Bike

2 Rounds w empty bar:

8 Snatch Deadlifts

8 Snatch Pull

8 Muscle Snatch

8 OH Lunges

8 Behind the neck PP

8 Scap Pull-ups

8 Straddle Sit-ups

Weightlifting

Power Snatch (4 Reps TnG)

In 5 working sets build to your heaviest set of 4

*Smooth consistent reps

10min EMOM

Min 1: 4 TnG P.Snatch

Min 2: Unbroken set of TTB

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*20min Cap

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

6min AMRAP

1-2-3-4-5… reps

Wall Jumps

Ball Slam or Sandbag to shoulder

Sled

6min AMRAP

2-4-6-8-10…

Step up

DB H. C&J

Burpee or Sprawl

6min AMRAP

3-6-9-12…

KB Swings

Bike Cals

Jump Squats

Circuit – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Tall Bear Crawl

– Plate Jumps

– Inch worm to hip openers

– Cuban press

Metcon (No Measure)

30/10 x 3

Air Bike Sprint

Plate Ground 2 OH

Box Jumps or Step-ups

12/10/8 Reps

Single leg deads

Underhand grip Row

Paralette push ups

Walking lunges

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M

Core:

GHD

Slider K2E

Plank

JAK TEENS

CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

2 Rounds:

200m Run

10 x Goblet Squats

15 x KB Swings

2 Lengths Waiters Walk (ea side)

* Hip Openers / Scorpion Stretch

Strength & Skill

Jerk Technique (10 Minutes)

Deadlift x3 reps @70-80% focus on speed and position NOT WEIGHT!

10 Mi: Metcon (AMRAP – Rounds)

10 Minute AMRAP

5cal Bike/ Row

10 Burpee Over KB

15 Goblet Squats (16(12)/10(8)

Wednesday WOD 15th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row

2 Rounds:

1 Length Lateral Shuffle

5 Hip Openers e/s

10 Banded Squats w pause

20 Banded Lat Pull-down

Strength

Back Squat (5×3 @85%)

Pull-up Negatives (5×3-5 Reps)

Pull-up from a box, chest to bar and lower as slow as possible

Metcon

Metcon (Time)

4 Rounds:

200m Ball Run

12 Push Press 40/30kg

12 SDLHP

JAK Circuit FIT Tuesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Rower

– Spiderman Crawl

– Squat Hold (holding rig)

– Ring Rows + Skin the cat

– Straddle Sit-ups

Metcon (No Measure)

6min / Station

(Aim for 3 sets)

Station 1:

10 x 1 1/4 DB Squats + 40sec Sled

Station 2:

10 x Bulgarian Split Squats e/s + 40sec Burpee Box Jump/Step Overs

Station 3:

10 x Barbell Clean & Press + 40sec Ski Sprint

Station 4:

10 Ring Rows or Pull-ups + 40sec Bike Sprint