CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5 Inchworm to Hip Openers + Rotation

2 Rounds:

8 Goblet Squat w Pause

8 Goblet Lunges

8 Single Leg Bridge Hip Lifts e/s

mobs: hip flexor stretch against wall

STRENGTH

A: Front Squat (3 x 6 @7RPE, same load across)

B: Barbell Bridge Hip Lifts (3 x 10 @ 7-8RPE)

**Off a Bench**

*Can be performed with DB’s or any load across hips

C1: DB Side Raises (3 x 8 @ 7-8RPE)

*Can also be performed w weight plate

C2: BB Skull Crushes (4 x 8 @7-8RPE)

*Can also be performed w 1 DB

STRENGTH Minimal – Zero Equip

5 Rounds for Quality:

20 Step-ups

12 Hollow Rocks

2-3 Freestanding Handstand Hold attempts (or against the wall)

5 Broad Jumps

Strict Handstand Push-ups (Time)

Elite

50 weight vest for time 10/6kg

10min cap

Advanced

50 SHSPU for time

10min cap

Intermediate

30 SHSPU (from wall or feet on box) for time

10min cap
OR

3 x 30seconds

Bench Dips

Oblique Side Crunch

Hand Release Push-ups

Metcon

Dumbbell DT (Time)

5 Rounds for Time:

12 dumbbell deadlifts

9 dumbbell hang power cleans

6 dumbbell shoulder to overhead

Performance = 22.5/15kg

Fitness =15/10kg

*10min Cap

OR …

Metcon (Time)

RX+

For Time:

100 Double Unders

50 S/A OH Squats

100 Double Unders

40 S/A OH Squats

100 Double Unders

30 S/A OH Squats

RX

For Time:

80 Double Unders

50 DB Goblet Squats

80 Double Unders

40 DB Goblet Squats

80 Double Unders

30 DB Goblet Squats
NO equip

6 Rounds For Time:

10 Burpees

200m Run or 50 Dubs