CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

8 Suitcase DB Deadlifts each side

Prone Scap CARS on all fours

20sec Hollow Hold

Strength

**On the 4min for 16min. Rest as needed between movements, as long as each set of Deadlift starts about every 4min.**

Deficit Deadlift (5 @ approx 75%)

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

DB Pull-overs (4 x 10 Reps)

Metcon

Metcon (AMRAP – Reps)

HIGH SKILL OPTION

AMRAP 12min (3 rounds)

1min Power Snatch @70%1RM

1min CTB Pull-ups

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

CONDITIONING OPTION

AMRAP 12min (3 rounds)

1min DB Manmakers 15/10kg

1min DB Lunges 15/10kg

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest