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 (On the 90sec for 9min)

*Waves*

1. 1×3 @ 65-75% (TnG if possible but not required

2. 1×2 @75-85% 1RM (dumb if possible)

3. 1×1 @ 85-92%

4. 1×3 @70-80% (a bit heavier then 1st triple, TnG if possible)

5. 1×2 @80-90%

6. 1×1 @90-97%

B: Back Squat

We are looking for about a 3% increase on last week, depending how it felts last week and how it feels today.

1×4 Reps @8RPE

3×6 (Roughly 85% of the above weight)

C: Bulgarian Split Squats (4×8 @8RPE)

*Back Rack*

Slight increase on last week

STRENGTH Minimal – Zero Equip

A) 1. Heel Elevated Narrow Stance Squats

4×13-15

A) 2. Handstand Shoulder Taps against wall

4x sets for quality

B) 1. Pistol Squat

3x60sec

*Modify as needed to a box etc.

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

Metcon

Metcon (AMRAP – Reps)

20min AMRAP

400m Run

8 Power Cleans 60/40kg

6 Thrusters
OR

20min EMOM

5 Bent Rows or Body Rows

10 Push-ups

15 Air Squats