CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

300m Row or Run

12 Seated Snatch Grip Behind Neck Press

20 SA OH Walking Lunge (10R, 10L)

10 Goblet Squat w pause

*Mobs: Hip Openers / Couch Stretch – 1min e/s

STRENGTH

A: Snatch High Pull + Power Snatch + Snatch Balance

Gradually build up to heavy across about 6-8 sets, then gradually build back down again to empty bar, across 6 sets.

B: Back Squat (6, 10, 10, 10)

1×6 @8RPE

3×10 @10% less than top set

*Be conservative this week as next week, same load but extra reps

C: Single Leg Weighted Glute Bridge (Off Bench)

3×8 @ 8RPE

*Use bar across hips or another heavy object

*Reps will be increasing each week so don’t go too heavy

D1: Front Rack Lunge (3×12 @8RPE)

*Use BB or DB’s/KB’s in front rack position

*Reps are total (6 each leg)

D2: Rear Delt Flyes (3×15 @ 8RPE)

*Light DB’s or Plates

STRENGTH Minimal – Zero Equip

A) 1. Strict HSPU or Pike HSPU or Push-up

3sec Tempo eccentric (lower) on each rep

5 Challenging sets. Close to failure but leave 1-2 reps in the tank

A) 2. DB Goblet Squat Jump

5×10

3sec tempo eccentric (lower) on each rep, then explode up

*Use an object to load in goblet squat position if you have something avail.

B) Bulgarian Split Squat

4 x 15

Use an object to load in goblet squat position if you have something avail.

Metcon

Metcon (Time)

4 Rounds:

5 Devils Press

10 OH DB Sit-ups

10 Front Squats

10 Cal Bike/Row

*Rest 2min after every round

*Total time including your rest times

*Can be done with 1 DB and sub bike/row for 150m Run
OR

1km Run

*Rest 3min

6 Rounds:

10 Burpees

15 Air Squats

*Rest 3min

1km Run