CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 70Dubs

30sec Filly Carry (one KB/DB Front Rack, one DB overhead)

5 Box/Plate/Step Jumps

6 Alternating Hip Openers

Mobs: Shoulder/Lat Stretch with hands on box/chair, knees under hips, driving head through arms 2X 30sec

STRENGTH

A: Push Press Behind Neck (3×3 @ moderate)

B1: Bench Press (3×10 @8RPE)

B2: Barbell Row (3×12 @8RPE)

STRENGTH Minimal – Zero Equip

A) 1. Weighted Walking Lunges (Bear hug style, holding a heavy backpack or similar)

5×30

A) 2. Inchworm to Push-up

5×5

B) 1. V-ups or Knees to Chest

2×25

B) 2. Heel Tap

3×16

Metcon

Run Forrest Run (Time)

800m + 600m + 400m + 200m + 800m

1:1 work to rest ratio

– All efforts 7+ RPE

– stay STRONG and TALL in the last 800m and see if you can match your first 800m time

– Record FINAL 800m time

5 x HIGH intensity hill sprints

– aim for 40-60m steep hill

– recovery = slow walk down hill + additional 30secs once at the start of hill

– stay tall… don’t fold your hips… this kills glute function and thus power
Score = FINAL 800m time