JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-upWarm-up (No Measure)100m Run 1 Length Tall Bear Crawl 100m Run 1 Length Alligator Walk 100m Run 1 Length Crab Walk 100m Run 1 Length Duck WalkStrength12min EMOMMin1: Deadlift (8 TNG Reps)Min2: C2W Handstand Hold...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)15-12-9 Reps Bulgarian Squats Parallette Push-ups Pull-ups Single Leg Romanian DL *After each set – 800m Row – 1.6km Bike – 20 Cal Ski...

Monday WOD April 1st

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2min 90/90 Bear Sit Transitions 2×15 Single Leg Glute Bridges then start building up gradually on Back SquatStrengthA: Back Squat (10 RM @8RPE)*Will be increasing by 0.5RPE next week and week afterB1:...

Saturday Partner WOD

CrossFit JAK Elite – CrossFitMetcon (AMRAP – Rounds and Reps)Partner WOD (1 Work, 1 Rest) 11min AMRAP 20 Wallballs 9/6kg 15 DB Hang Clean & Jerk 22.5/15kg 10 TTB ———————- 8min Change Over *Complete 80 Burpees...

Friday WOD 29th March

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)200m Med Ball Run 2 rounds 10 Seated shoulder extension + hip raise 8 DB Deadlift + Bent Row comboStrengthBanded Deadlifts (4 x 8 @ Moderate)- Band over bar adds another element of resistance –...