CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

3 Rounds:

100m Run or 30 DU’s

8 Single Leg Glute Bridges off Bench

8 Goblet or Air Squats w Pause

*mobs: Hip Flexor Stretch against wall

STRENGTH

A: Back Squat (3×12 @ 7RPE)

* (Same weight across)

B: Bulgarian Split Squats (3×15 e/s @ 7-8RPE)

*Use a DB or any object to load in goblet squat position if you have something available

C: Good Mornings (3 x 8 @ 7-8RPE)

D1: Seated DB Curls (4 x 15)

*Could sub for BB Curls

D2: Rear Delt Flyes (4 x 15)

STRENGTH Minimal – Zero Equip

***5 challenging sets. Leave at least 1-2 reps in the tank***

A1: DB Goblet Jump Squats – 3sec tempo eccentric (lower) on each rep, then explode up *Use an object to load in goblet squat position if you have something avail.

A2: Strict HSPU or Pike HSPU or Push-up – 3sec tempo eccentric lower on each rep.

Metcon

Metcon (Time)

10-1 Reps

Devils Press

Box Jumps

Wall Balls
SINGLE DB:

Single Arm Devils Press

Step ups e/s or Step Jump up/ step down

Single DB Thruster

NO EQUIP:

Burpees

Evil Jumps

Pike Push-ups

https://youtu.be/P2lOaNCf_lk

https://youtu.be/G4jfDVF_9QQ

https://youtu.be/pEvTlOs9zK8