CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

8 x 30-50m Shuttle Runs + Belly Drop

30sec Filly Carry (DB at Front Rack, one DB OH)

5 Box/Bench Jumps or use plate and do 10

10 Scorpion Stretch

*Mobs: Shoulder dislocations (use broom stick)

STRENGTH

A: Push Press Behind Neck (3×3 moderate-heavy)

B1: Bench Press (3×11 @ same load as last week)

B2: Bent Over Row (3×13 @ same load as last week)

STRENGTH Minimal – Zero Equip

A)1. Squat Jump – 5 second Eccentric (lowering) Each Rep

6×5

A)2. Good Morning

3×15

Use any suitable load you can find

B) 1. Lateral Lunge

3x30sec

B) 2. Knees to Chest

2×25

Metcon

Spint Intervals (4 Rounds for time)

7x Flying Sprints …80m

– 20m build speed

– 40m @90% top speed

– 20m back down

– full recovery between reps

4x 8000m “weight vest” intervals

– target time is last weeks final 800m time

– 1:1 work:rest.. BUT based off target 800m time

– if your target time is 3mins… each rep starts every 6mins regardless of how long the rep before took