CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row or 200m Run

30sec Single Unders

30sec Double Unders

10 Alt KB Z-Press

10 Dislocations w dowel or broomstick

*Mobs: Bridge Ups or Reverse Plank Hold

STRENGTH

A: Push Jerk

Warm-up to a comfortable load to TnG 1st 3 sets

On The 2min for 12min

min1+2, 3+4: 5 Reps

min5+6, 7+8: 3 Reps (increase load, no need to TnG at shoulders)

min9+10, 11+12: 1 Rep (increase load)

B: Back Squat

Work up to a set of 4 Reps @7.5RPE (a comfortable 2-3 reps left in tank)

3×6 (Roughly 85% of the above weight)

C: Bulgarian Split Squats (Back Rack)

4×8 @7.5RPE

STRENGTH Minimal – Zero Equip

A) 1. Goblet Reverse Lunges

4×20

A) 2. Single Arm Rear Delt Flyes

4×10-15

A) 3. Goblet Squats

4×20

A) 4. Dive Bomer Push-ups

4x30sec

Metcon

Metcon (AMRAP – Reps)

AMRAP 3min

3 Power Cleans 100/65kg

10 Box Jumps

15 V-Snaps (or TTB)

Rest 1min

AMRAP 3min

2 Power Cleans 100/65kg

7 Box Jumps

10 V-Snaps

Rest 1min

AMRAP 3min

1 Power Clean 100/65kg

4 Box Jumps

7 V-Snaps
or

For time

10 Rounds for total time:

200m Run

30sec Rest