CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Flat spine Bear Crawl

12 Deadbugs

12 Banded Goodmornings

Strength

Deadlift (2×10 @8.5RPE across)

**We will be increasing 0.5 each week

DB Floor Press (3×9-13)

*add more reps to last week

Metcon

Metcon (Time)

For time:

20 Hand Release Push-ups

40 Front Squats 50/35kg

20 Pull-ups

40 SDHP

20 Hand Release Push-ups

40 Single Arm KB Thrusters 24kg (switch every 10)

**16min cap

EXTRAS

EMOM 10min

1. 1 challenging UB set of Muscle Ups

2. 20-30sec Nose to wall HS Hold – working on straight body position

If you dont have strict Muscle Ups, do 1-3 Super-high false grip strict chest to ring pull-up and 2 low-ring transitions