CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run or 50 Dubs

10 Twisted Bears

10 Single Arm Sots Press e/s

5 Snatch Pull

5 Muscle Snatch

*Mobs: Scorpion Stretch, thoracic spine roll

STRENGTH

A: Power Snatch (On the min for 9min)

min1-min3: 5 Reps TnG – Build to comfortable load

min4-min6: 3 Reps (increase load, dump it)

min7-min9: 1 Rep (increase load)

B: Handstand Push-ups (**Strict**)

5 sets of 3-5 reps

30X2 temp

3sec eccentric lower on each rep and 2sec hold at the top

Add deficit and/or weight vest as needed

*Scale to kick-up for 2sec hold and just lower to floor or deficit

STRENGTH Minimal – Zero Equip

A) 1. Turkish Get-up or Single Arm OH Squat

3×5 per side

A) 2. Single Arm, Single Leg High Plank

3x30sec per side

A) 3. Door Frame Rows

3x30sec

https://youtu.be/r8NzhNe9Res

B) Alternating Diagonal V-snaps

3×20

Metcon

Metcon (Time)

1 Round of:

150 Double Unders

30 Dumbbell Push Press

30 Dual Dumbbell Bent Over Row

2 Rounds of:

75 Double Unders

15 Dumbbell Push Press

15 Dual Dumbbell Bent Over Row

3 Rounds of:

50 Double Unders

10 Dumbbell Push Press

10 Dual Dumbbell Bent Over Row
150-120-90-60-30

Double Unders

60-50-40-30-20

Air Squats

28-24-20-16-12

Hand Release Push-ups