Workout Of The Day

Tuesday WOD 14th July

W.O.D.

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Dislocations

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Shoulder Press

5 Jerk Shrugs

5 Push Jerks

Weightlifting

Power Clean (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Push Jerk (6 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 6

*Heavier than last week’s 7

Metcon

Metcon (AMRAP – Reps)

2mins on / 1min off x 6

8 Cal Bike or Row

10 Wall Balls 9/6kg

10 KB Swings 16/24kg

*Remaining time max Burpee Box Jumps

JAK Circuit FIT Monday

W.O.D.

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

– Plate Jumps

– Banded Good Mornings

– Tall Bear Crawl

– Hip Openers

Metcon (No Measure)

40/20 Interval x 3

– KB Deadlift Sprawl

– Step-up / Press / Lunge R

– Step-up / Press / Lunge L

30/10 Interval x 3

Bike Sprint

Sprawl + Tuck Jump

Broad Jump + Mountain Climb x 5

40/20 x 3

– DB H.Snatch Alt

– Alt Lunge Row

– KB Squat + Upright Row

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M

Core:

Tabata

Hollow / Leg Lowers

jak teens

W.O.D.

CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

200m Run

1 Length backward crab walk

Bridge hold starting slow then progress

Weighted dislocations

Deadhang to active hang on bar

Banded pulls keeping hollow body

Stren: Strength/ Skill

Clean Technique from High Hang Position (10 minutes)

Front Squat x3 (technique)

Build to 50% RPE And MOVE WELL!

Metcon (Time)

6 Rounds For Time:

12 S/A STO DB (each Side)

6 Pull Ups

100m Run

Core:

Myostatic Crunch On Ab Mat

3×6

Monday WOD 13th July

W.O.D.

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Banded Good Mornings

10 S/L RDL

10 Wall Angels

STRENGTH

Deadlift

1×3 @7.5RPE

3×5 @85% of above

(slightly more than last week)

Reset at the bottom of each rep

Handstand Push-ups (10 x 1 Slow Negatives )

OR

5 x 3-5 TEMPO 3X12

Metcon

Metcon (Time)

15 Pull-ups

30 Back Squats

15 Pull-ups

25 Power Cleans

15 Pull-ups

20 Thrusters

60/40kg

Jak Teens

W.O.D.

CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

100m Run (increase speed ea set)

10 MB Cleans

X 3 sets

*Hip and ankle mobility

Skills/ Strength

Back Squat x5 reps – 20 minutes build to 70% of your perceived maximum and do 3-5 sets (as many heavy sets in prescribed time)

Metcon (Calories)

15minute AMRAP:

5 Rounds:

10 Ground to Overhead (Plate) 15/10(5)

15 Shoulder to Overhead (20kg/15kg Barbell)

20 Air Squats

Then:

Max Calories on Bike/ Rower with remaining time.