CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 50 Dubs

10 S/L Bridge Hip Lifts

5 Clean Pull

5 Muscle Clean

5 Squat Clean

5 FS

*Mobs: Couch Stretch / Front Rack Stretch

Weightlifting

A: Clean (Build up to a challenging set of 2, touch and go)

then

On the 2:30 for 10min

2 reps at 90% of above

TnG desirable but not mandatory on the back-off sets

B: Deficit Clean Pull (4×4 @ 95% 1RM Clean)

1 inch deficit

Use straps

Reset each rep

C: Weighted Chin-ups (3×6 @8RPE)

*Slightly more load than last week

STRENGTH Minimal – Zero Equip

A) 1. Single Arm Bent Rows OR Body Row Under Kitchen Table

4x30sec e/s

A) 2. Single Arm Half Kneeling Strict Press OR Bent Over YTW https://youtu.be/2yKjdeYBLj0

4×5-10 e/s

A) 3. DB Side Plank Rotation OR Side Plank Rotation

4x30sec per side

https://youtu.be/eos77-f7Ifo

Metcon

Metcon (AMRAP – Rounds)

30min AMRAP

200m Run

12 Alternating Single Arm KB/DB Swing

200m Run

12 KB/KB Front Squats (6R,6L)

200m Run

12 Renegade Rows

*Renegade Row, 2 reps = push-up, row R arm, push-up, row L arm
Or

200m Run

12 Back Pack Swings or Thrusters

200m Run

12 Jumping Split Squat

200m Run

6 HR Push-ups

6 V-Snaps