CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Round

200m Run or 60 DU’s

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 High Pull + Hang Snatch + Snatch Balance (On the 2min for 10min)

Approx 80% 1RM Snatch, across

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

B: Back Squat (1×8 @9RPE, then 2×12 less 10%)

1×8 @9RPE (Should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)

2×12 @approx 10% less than top set (select a load that you can get 12 reps with about 9RPE)

C: Single Leg Weighted Glute Bridge (Off bench)

3×10 @ same load as last week

D: Front Rack Lunge (3×15 @same load as last week)

STRENGTH Minimal – Zero Equip

A) 1. Kick-up to Handstand Hold

4x60sec

*Freestanding Practice if necessary, accumulated within a 60sec window

A) 2. Cossack Squats

4×12

B) Rear Foot Elevated Split Squat

4×16

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

Metcon

Metcon (Time)

Can be done with a partner 1:1 – 3 sets each = 1 Round

4 Rounds:

6 Double DB/KB Hang Snatch

6 Shoulder 2 Overhead

6 Thrusters

12 Deadlifts

Rest 2mins after 3 sets (if solo), repeat for 4 Rounds
100 Dubs

21 Burpees

75 Dubs

15 Burpees

50 Dubs

9 Burpees

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TEST 1 (AMRAP – Rounds and Reps)

PART A

10 Mins

Work up to a 3RM Thruster

PART B

15 Min AMRAP

15/12 Cals on Rower

20 Box Jumps

15 DB Push Jerks (22.5kg/15kg)

10 DB Deadlifts

5 Toes to Bar