CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Row/Bike

2 Lengths Banded Walk

5 Hip Openers on each side

10 Banded Pull Aparts

5 Broad Jumps

*Mobility – Hips,ankles etc

Weightlifting

1A: Paused Front Squat (4 x 4 @ 60%)

4sec pause at the bottom. Drive up fast out of it

1B: Weighted Pull-ups (8-6-4-2)

Try to increase weight each set.

Scaling – try using a thinner band each set

1C: Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

3 Rounds

15 Deadlifts (60/40kg)

12 Hang Power Cleans

9 Front squats

6 Jerks

3 Clusters

200m Run
RX + – 70/47.5kg

Scaled – 50/30kg