CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

6min AMRAP

5 S/L KB Deads

5 Relax to Hollow

5 Vertical Swing Burpee

*Weighted dislocations

Strength

EMOM x 8min for both A & B

Partner-up. One person starts on A, the other on B then swap after 8min with a wipe down of equip.

A) Tempo Back Squat *First 5sets are warm-up sets and the last 3 are your working sets

B) Strict TTB / Hollow combo *Choose reps to allow for at least 15sec Hollow Hold

A: Back Squat (Tempo)

3×5 approx 65-75%

*Increase slightly on last week

3312 tempo

(3sec down, 3sec at bottom, 1sec up, 2sec at top)

B: Strict Toes-To-Bar + Hollow Hold (EMOM x 8)

3-5 TTB

Hollow Hold until the :45sec

Metcon

Metcon (Time)

20-18-16-14-12-10

DB Alt Snatch 22.5/15kg

Single Arm OH Walking Lunges

200m Run

Do half the reps with each arm, each round on the lunges.

*20min Cap