CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Scorpion Stretch ea side

10 Goblet Squat w 3sec pause

10 Straddle Sit-ups

*Hip & Shoulder mobility

Weightlifting

15 Mins

Back Squat (3 x 5 @ 85%)

Week 3 of our squat program. Same rep scheme as last week but we are going heavier!

Gymnastics

OTM x 12

Min 1 – 10sec Ring Support Hold + 10sec Hold at Bottom, remaining time Max Ring Dips

Min 2 – 35sec Hollow Hold

Min 3 – 3 Pull-ups + 5 Chin Up’s (add weight If it’s not challenging)

Min 4 – 10 Strict Hanging Leg Raises

Metcon

Metcon (Time)

4 Rounds

60 Double Unders

12 DB Split Jerk (22.5/15kg)

300m Run

12 DB Squat Clean
Scaled:

120 Singles

DB: 15/10kg