CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

W/U:

2 Round

200m Run or 60 DU’s

20 Dislocations

5 Snatch Grip Deadlift w Dowel or Empty bar

5 Snatch High Pull

5 Muscle Snatch

5 P. Snatch

5 OHS

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

STRENGTH

A: Power Snatch + H.Power Snatch (below knee)+ Snatch Balance

3 sets at around 75% 1RM P.Snatch

B: Back Squat (Drop Sets)

1×6 @6-7 RPE throughout (deload week)

1×8 (less 3-5%)

1×10 (less 3-5%)

C: Single Leg Weighted Glute Bridge (off bench)

2×8 @ 80% of last week

D1: Front Rack Lunge (2×12 @approx 80% of last week)

D2: Rear Delt Flyes (2×15 @approx 80% of last week)

STRENGTH Minimal – Zero Equip

A) 1. Freestanding or kick up to wall Handstand

4×20-60sec

A) 2. Goblet Squat Hold

4x30sec

*Hold in bottom position

B) 1. Jump Lunges

4x30sec

B) 2. Single Arm OH Sit-ups

4x30sec per side

Metcon

Metcon (8 Rounds for time)

On the 3min for 18min (6 rds)

8 KB Facing Burpees

10 TTB or V-sits

12 KB Swings 32/24kg
Or

For Time:

20-18-16-14-12-10-8-6-4-2

DB Swings or Jump Squats

10-9-8-7-6-5-4-3-2-1

Push-ups or HSPU