CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Little jumps on/off plate or Bunny hops on the spot

200m Run

16 Banded or weighted Good Mornings

24 SA KB/DB Snatch (12R, 12L)

*Mobs: OH mobility – Thoracic or shoulders/chest

– Couch Stretch against chair/Wall

STRENGTH

A: Hang Power Snatch

Work up to a heavy set of 3

Then

3×3 @90% of above

B: Front Squat

1×6 @7RPE

3×10 @ 10% less than top set

*Record top set of 6 Reps. Don’t go too heavy as you aim for same load next week just increased reps

C: Bulgarian Split Squats (4×15 e/s @7RPE)

*Hold DB’s or Plate/KB – any load really

STRENGTH Minimal – Zero Equip

A) 1. Hand release Push-up or SHSPU

3x30sec

A) 2. Broad Jumps

4×5

B) 1. Step-ups

3×20

Use any kind of load you can find

B) 2. Flutter Kicks

3x30sec

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

Metcon

Metcon (Time)

Part1:

800m Run

50 Wall Balls or Goblet Squats

30 CTB or KB/DB Swings

Rest 3min after part 1, before starting part 2

Part2

1000m Row or 100 Dubs or 800m Run

15 Burpee Box Jump Overs or over KB/DB

15 Bar Muscle Ups or 15 Bench Dips/ 15 Bodyweight Rows

Rest 3min

Part 3

50/40Cal Bike or Run/Skip

25 Hang Power Snatch 40/30kg (Use DB or KB & Alternate)

100ft HS Walk or 8 Wall Walks

**Total time including rest periods
OR

For Time:

10-20-30-40-50-60-50-40-30-20-10

Unbroken Double Unders

Re-start the round if you trip