CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30sec Prone Shoulder Taps

30sec DB OH / Front Rack Carry Combo (each side)

20sec Hollow Hold

Skill

Spend 10min working HSPU tech or progressions

OPTION 1

3 rounds

5-10 Box SHSPU

10-20sec HS Hold against wall

OPTION 2

On the 2min

Practive kipping up, slow negative down

1-3 reps

OPTION 3

On the 2min

1 submaximal set of SHSPU

Can use deficit for extra challenge

Metcon

Metcon (AMRAP – Reps)

AMRAP 14min

16 SA DB Snatch

8 Burpee Box Jumps

200m Run

Rest 2min

AMRAP 14min

8 HSPU

10 Single KB Squats (hold anyhow) 32/24kg

12 Abmat Sit-ups

EXTRAS

3 Rounds

20/15 Cal Air Bike

1-2 Rope Climbs / Legless Rope Climbs or Pegboard

100m Farmers Carry 32’s/24’s