CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

5 S/L RDL

5 Clean Pull

5 Muscle Clean

5 Squat Clean

5 FS

*Mobs: Couch Stretch / Front Rack Stretch

STRENGTH

A: Clean (EMOM 12min)

Get a good warm-up building to your 1st working set

1. 1 Clean @80% 1RM

2. 1 Clean @85% 1RM

3. 1 Clean @90% 1RM

4. Rest

B: Deficit Clean Pull (4×4 @ 90% 1RM Clean)

1 inch deficit

Use straps

Reset each rep

C: Weighted Chin-ups (3×6 @7.5RPE)

STRENGTH Minimal – Zero Equip

A) 1. Heel Elevated Narrow Stance Squats

4×12

A) 2. HS Shoulder Taps

4×6-10 (for quality)

https://www.youtube.com/watch?v=r8WwpGQlq7U

B) 1. Pistol Squat

3x60sec

B) 2. Side Plank Clamshell

3x30sec per side

https://youtu.be/FhgJNgvyVVU

B) 3. Slider Knee Tucks

3x30sec

*Can use a pillow on a smooth surface or shiny books on carpet

https://youtu.be/oKFqDAq0EVM

Metcon

Metcon (Time)

50-35-20 Reps

Thrusters 20/15kg (Bar or DB’s)

Pull-ups or KBS

Hollow Rocks
OR

3 Rounds:

50 Air Squats

40 DB Snatch

30 Sit-ups

20 Push-ups/Incline Push-ups/HSPU/SHSPU