CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

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

5 Box/Bench Jumps or use plate and do 20 on/offs

10 Scorpion Stretch

*Mobs: Shoulder dislocations (use broom stick)

STRENGTH

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

B: Bench Press (3×12 @ same load as last week)

STRENGTH Minimal – Zero Equip

A)1. Superman Jacks

3×12

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

A)2. Pike Push-ups

3×5-10

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

B) 1. Crossover Step

3x30sec e/s

https://www.youtube.com/watch?v=YGEViTzeMNU&feature=youtu.be&fbclid=IwAR0tPCW8VCcelBQ2PnhJILrAdv7-zGUkjc4Bs0BaWNNVzCi6Odt9h2944H8

B) 2. Roll Ups

2×25

https://www.youtube.com/watch?v=s0UR5U2Gk-o&feature=share&fbclid=IwAR0cUf3GIzKDxmoX-fJfCYHrz0haEHZVnZi7ahXUjC153Cwg-UJOKVR5xCs

Metcon

Metcon (Time)

3-5 Sets:

400m Run @7RPE

Rest 1min

300m Run @8RPE

Rest 1min

200m Run @9RPE

**Rest 2-3min**

Rowing Option:

3-5 sets:

600m, 22-24 SPM

Rest 1min

400m, 24-26 SPM

Rest 1min

200m, 26-28 SPM

**Rest 2-3min**