CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

2 Rounds:

5 Inchworm to Hip Openers

10 Banded or weighted Good Mornings

10 Banded Pull-aparts or Bent Over Rows

10 Alt Bridge March

*Mobs: Hammy w band or leg elevated / OH thoracic on roller or back bends

STRENGTH

A: Pausing Deficit Deadlifts (Drop sets)

1 inch deficit

1 sec pause mid-shin
1×6 @6-7 RPE throughout (deload week)

1×8 (less 3-5%)

1×10 (less 3-5%)

B: Pull-ups (preferably on rings otherwise sub bar or bodyweigh)

2×5-10 @approx 80% of last week

Weighted if necessary

C: Single Arm DB Row

2×10 @approx 80% of last week

STRENGTH Minimal – Zero Equip

A) 1. Heel Elevated Squats

4×10

A) 2. HS Shoulder Taps (belly to the wall)

4 Sets for quality

B) 1. Aquaman Holds

3x40sec

https://www.youtube.com/watch?time_continue=12&v=B9_V8h3FLDE&feature=emb_logo

B) 2. Deadbugs

3x40sec

https://www.youtube.com/watch?time_continue=3&v=mY2SxQjK-kY&feature=emb_logo

Metcon

Metcon (5 Rounds for reps)

5 Rounds (15min) for max total reps/cals

30sec C2B Pull-ups

30sec Clean and Jerk

30sec Bike or Rower Cals

90sec Rest

or

5 Rounds (15min) for max total reps

30sec Deficit Push-ups

30sec Dual DB C&J

30sec Front Squats

90sec Rest