CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Dubs or Bunny Hops

8 Single Leg RDL

30sec Side Plank

mobs: hammy stretch

STRENGTH

A: Romanian Deadlift (3 x 10 @ 7RPE)

*Sub for S/L DB or KB RDL

B: Banded Lat Pull-down (3 x 15)

*Sub for inverted B/W rows

C: Bent Over Row (3 x 12 @ 7RPE)

*Sub for DB’s or single DB/KB

D1: Shoulder Press (3 x 10 @ 7-8RPE)

D2: Barbell Bicep Curls (4 x 12 @ 7-8RPE)

STRENGTH Minimal – Zero Equip

A) Single Leg RDL w KB or DB

3 x 10 e/s

B) 1. Inverted Rows ((use a broomstick or pipe between two solid objects like two benches or chairs)

3 x 10

B) 2. V-Ups (Knees to chest)

3 x 25

C) DB or KB Bent Over Rows

3 x 10 e/s

D) 1. Shoulder Press w DB or KB

3 x 10 e/s

D) 2. DB or KB Bicep Curl

4 x 10 e/s

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

40 Double Unders

10 DB or KB Cleans

8 SDLHP

20 Bicycle Sit-ups

Metcon (Time)

For Time

100 Sit-ups

100 Side Plank Hip Raise per side (Switch every 20)