CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

12 Behind Neck Z Press

6 Dual KB Front Rack Lateral Box Step Overs

10 RDL

*mobs: Straddle Stretch + Tricep Box Stretch

STRENGTH

A: Push Press (On the 3min for 9min)

4×3 @8RPE

Slightly more load than last week

B: Deadlift

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

1×4 @8RPE

3×6 @8RPE (Roughly 85% of the above weight)

C: Upright Row (4×8 @8RPE)

*Slightly more load than last week

D: Dips (4×8 @8RPE)

Weighted if possible (more than last week)

STRENGTH Minimal – Zero Equip

EMOM 15min for quality and for reps

1. Dips in corner of kitchen bench or Bench Dips

2. Quadruped Crawl https://youtu.be/8y-C1wUb-3c

3. KB Deadbug https://youtu.be/pXcG0IH2Nkg

Metcon

Metcon (6 Rounds for time)

6 x 400m with Air Squats

1. 15 Air Squats into 400m run

2. 15 Air Squats at 200m mark

3. 15 Air Squats after 400m run

4. 4-6 Repeat as above

– Start each rep on the 4mins
OR

AMRAP 15min

24 Mountain Climbers

50 Double Unders

24 Air Squats

50 Double Unders