CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Round

200m Run

12 Seated Snatch Grip Behind Neck Press

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

10 OHS w Dowel or Empty bar

*Mobs: Thoracic Stretch on box/bench + Ext over roller with OH grip on bar

STRENGTH

A: Snatch Complex

2 Snatch High Pull

Snatch with 2sec pause just below knee

Snatch Balance
On the 2min for 10min

Approx 75% 1RM Snatch, across

Snatch balance must be received in the squat, not ridden down.

B: Back Squat (1×7, then 3×11 approx 10% less)

1×7 @8.5RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)

3×11 @approx 10% less than top set (select a load that you can get 11 reps with about 8.5RPE)

C: Single Leg Weighted Glute Bridge (Off a bench)

3×9 each leg @ same load as last week

D1: Front Rack Lunge

3×14 @same load as last week

D2: Rear Delt Flyes

3×16 @same load as last week

STRENGTH Minimal – Zero Equip

A) 1. Strict HSPU

3sec tempo eccentric (lower) on each rep

5 challenging sets. Close to failure but leave at least 1-2 reps in the tank

A) 2. Jump Squat

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 available

B) Rear Foot Elevated Split Squat

4×15

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

Metcon

Metcon (Time)

8 Rounds:

40 Double Unders

20 Sit-ups

15 Push-ups

RX+

8 Rounds:

50 Double Unders

20 V-snaps

12 HSPU or 6 SHSPU