CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

60sec Wrist Flow

10 Twisted Bear, alternating

10 S/L RDL (5R/5L)

5 Inch Worm

10 Banded Pull-aparts or S/A Rows

*Mobs: Hammy Stretch with band or leg elevated

STRENGTH

A: Pausing Deficit Deadlifts

1 inch deficit

1 sec pause mid-shin
1×6 @7RPE

3×10 @ 10% less than top set

B: Strict Pull-ups (Pref Rings or Bar/Bodyweight Rows)

3×5-8 @8RPE

*Weighted if necessary

C: Single Arm DB Row (3×10 @ 8RPE)

*Use KB/Plate or any weighted object

STRENGTH Minimal – Zero Equip

A) Reverse Lunges

3x60seconds

B) 1. Single Leg Hip Thrust on Bench

2×15

https://www.youtube.com/watch?v=leh8LqCaWYs

B) 2. Reach Throughs

2×25

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

C) 1. Nose to Wall Handstand Hold

3x20sec

C) 2. Pistol Squats

3x30sec each side

Metcon

Metcon (3 Rounds for time)

3 Rounds, each for time.

Work:rest 1:1

15 Squat Cleans @45/35kg

20 C2B

20/15cal Bike/Rower
Sub:

* BB Cleans for DB/KB Squat Cleans

* C2B for Bodyweight Rows or Bent Over Rows

* Bike Rower for 200m Run or 70 Dubs