CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1 Length Crab Walk

3 Wall Walks

10 Weighted Dislocations

5 Single Arm DB Rows

5 ea side Scorpion Stretch

Gymnastics Tests

10 mins

Strict Pull-ups (1 x Max Effort )

* Scaled – use a band.

More than 6 + reps use a thinner band.

Ring Dips (1 x Max Effort)

* Scaled use a band.

More than 6 + reps use a thinner band.

Strict Handstand Push-ups (1 x Max Effort)

No more than 1 ab-mat allowed.

Scaled – Seated DB Shoulder Press – max reps (10/15kg)

OR

Box HSPU

L-Sit (1 x Max Effort)

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch (5 x 1)

1 High Hang Power Snatch + 1 Hang Power Snatch + 2 Power Snatch
High Hang – from pockets or hip crease

Hang – above knee

Power Snatch – from floor

Metcon

Metcon (Time)

For Time

6-8-10-12

Cals on Air Dyne

Devils Press (15/10kg)

Straight into…

12-10-8-6

DB Bent over rows

Renegade Rows