CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Plate Jumps

30sec Dual KB Front Rack Carry

8 Dual KB Hang Power Clean

8 Broad Jumps

*Mobs: Scorpion Stretch

STRENGTH

A: Hang Power Clean (On the 2min for 10min)

3 Reps at mod-heavy, across

B: Shoulder Press

1×6 @8RPE

3×10 @ 10% less than top set

C: Dips (off boxes or bars)

3×5-10 @8RPE

*Weighted if necessary

*Mod: Bench Dips

STRENGTH Minimal – Zero Equip

A) 1. Overhead Squat

5×5

*5 Second Eccentric (lowering) each rep

A) 2. High Plank Arm Abduction

2 x 30sec e/s

https://www.youtube.com/watch?v=gkMHfv9wchA

B) 1. Strict Press

4×10-15

Use any type of external load you can grab

Use tempo to increase challenge if needed

B) 2. Superman Quadrupled

2×12

https://www.youtube.com/watch?v=iLtgFN5LGhI

Metcon

Metcon (AMRAP – Reps)

3 Rounds For Reps:

1min Alt DB H.Snatch

1min DU’s

1min DB Thrusters

1min Burpees

1min Rest
OR

8 Rounds For Time:

50 Dubs

TTB or 20 V-Snaps

12 HSPU or HRPU