Workout Of The Day

Mondday WOD 21st October

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row then…

2 rounds

12 Banded good mornings

10 e/s SL KB Deadlifts

12 Deadbugs

Strength

Deadlift (TNG 10-8-6-4)

**On the 3min for 12min

Start light (apporx 50%1RM) and working up to moderate-heavy

WOD

Metcon (Time)

For time:

14-12-10-8

Box Jump Overs

CTB

200m Run

EXTRAS

GHD Sit-ups

30-25-20

Legless Rope Climbs

3-2-1

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

PART 1

AMRAP 7min

12/10cal Row

12 Wall Balls

Rest 2min

PART 2

AMRAP 7min

200m Run

10 CTB

Rest 2min

PART 3

AMRAP 7min

10 Push-ups

12 Sit-ups

14 DB Snatch 22.5/15kg

Friday WOD 18th October

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then,

10m Spiderman Lunge

10 W-Raise

10 Squat With Thoracic Rotation in Bottom

10 x OH Squat + Press Behind Neck with Dowel

Strength

Overhead Squat (5×6)

On the 3min for 15min

Starting light and working up to heavier than last week

SUPERSET

40sec Weighted Plank

Metcon

Metcon (3 Rounds for time)

3 Rounds, each For Time:

6 Squat Cleans 70/45kg

3 SHSPU + 6 Kipping HSPU (scale: all kipp or from box)

150m Ball Run (9/6kg)

*1min REST

EXTRAS

4 Rounds

60sec Sled

30m Farmers Carry (3 lengths) 32’s/24’s

Thursday WOD 17th October

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med Ball Throw Warmup

-Lateral Pass

-Underhand

-Thruster Pass

-Squat Clean Thruster

*45sec of each variation

2 x 8 Reps

– Wall Angels

– Banded Lat Pull-down

– Scorpion Stretch

– Hip Openers (4 e/s)

Metcon

Metcon (AMRAP – Reps)

PART 1

AMRAP 10min

12/10cal Row

12 Wall Balls

Rest 2min

PART 2

AMRAP 10min

200m Run

10 CTB

Rest 2min

PART 3

AMRAP 10min

10 Push-ups

12 Sit-ups

14 DB Snatch 22.5/15kg

EXTRAS

Rope Climbs/legless or Pegboard

5-4-3-2-1

DB Bench/Floor Press

5-5-5-5-5

Wednesday WOD 16th October

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run or 300m Row

60sec Plate OH Walk

10 Banded Pull Aparts

2 x 10sec Ring Support Hold

2 x 10sec Bottom Dip Hold

Weightlifting

Specific W/U:

2 x 5 Reps

Clean Pull

Muscle Clean

Power Clean

Power Clean + Jerk

Clean and Jerk (10-8-6-4)

**On the 3min for 12min

Start light (apporx 50%1RM) and working up to moderate-heavy

SUPERSET

2 challenging sets of Strict Ring Dips in between each set of Clean and Jerks.

Metcon

Metcon (AMRAP – Reps)

AMRAP 6min

8 Devils Press 22.5/15kg

16 Box Jumps

Rest 2min

AMRAP 6min

8 Burpee Box Jumps

16 Dual DB Thrusters 22.5/15kg

EXTRAS

3 Rounds:

3-6 Weighted Chin-ups

25ft / 30sec HS Walk / HS Hold

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Duck Walk

– 1min OH Plate Walk

– 10 Ring Rows

– Scorpion Stretch

Metcon (No Measure)

8min AMRAP

3-6-9-12-15… Continue building reps

Devils Press

Step-ups

V-ups

Rest 2min

8min AMRAP

20-18-16-14-12-10…

Plate Jumps

Plate G2OH

Jumping Pull-ups

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

1 Length Duck Walk

10 Dowel Dislocations

10 Overhead Squat w/3sec Pause

Front Squat (1RM)

Work your way up to your 1RM for the day

*In between sets complete 20sec Handstand Hold and 5 reps of Ring Dips

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 DB Snatch

10 Burpees Over DB

100m Run

2min Rest

7min AMRAP

10 Cal Row

8 Pull Ups

6 DB Thrusters