CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

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

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

10 Scorpion Stretch

30sec Single arm DB Renegade Row e/s

*Mobs: Shoulder dislocations (use broom stick)

STRENGTH

A: Push Press Behind Neck (2×3 @90% of last week)

B1: Bench Press (2×10 @ approx 90% of last week)

B2: Bent Over Row (2×12 @ approx 90% of last week)

STRENGTH Minimal – Zero Equip

A) 1. Bench Dips

4×15

A) 2. Dragon Flags

4×8

B) 1. Yoga Push-ups

3×8-15

B) 2. Rear Delt Flyes

3×15

Using a pair of cans or object with similar load.

Try to squeeze at top of movement to feel in rear delts/upper back

Metcon

Metcon (3 Rounds for time)

Weight vest on if you have one

3 Rounds:

400m + 40sec Rest

300m + 30sec Rest

200m + 20sec Rest

100m

4min Rest between rounds

*Aim is quickest time for each round, including rests