CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Row/Run/Ride/Ski

1 Length Duck Walk holding KB

10 Cossack Squats

10 Cuban Presses

1 Length Banded Lateral Walk

10 Dowel Dislocations

Weightlifting

Squat Clean (6 x 4 @ 80%)

Ring Dips (6 x 4)

Scaling Options

– Russian Dips

– Box Dips with feet up on box

– Box Dips

Benchmark Friyays

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX: 42.5/30kg

Scaled: 35/22.5kg

* 20 Min Time Cap

Core Finisher

Metcon (No Measure)

2-3 Rounds

30sec Hollow Hold

30sec Hollow Rocks

30sec V-ups or tuck snaps

30sec Superman Hold

30sec Superman Rocks

30sec Shoulder lifts (feet stay on floor, hands behind head, lift shoulders & chest off floor)

30sec Rest