Workout Of The Day

Friday WOD 22nd February

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with empty bar

10 Deadlifts

10 Back Squats

30sec Prone Shoulder Touches

40sec playing with rack position

Prone Scap CARS on all fours

Strength

EMOM 15min

1. 4 Power Cleans

2. 5 Strict Deficit HSPU*

3. Rest

Power Clean (4 Reps)

**Start around 75% 1RM PC and build up to heavy

Deficit Handstand Push-ups (5 Reps)

**Scale deficit height, reps or modify movement as required. Can do Box SHSPU or Pike Push-ups

Metcon

Metcon (AMRAP – Reps)

On the 4min for 16min

Run 200m

6 Hang Power Clean @ approx 70% 1RM

Max reps Burpees until the 3min

Thursday WOD 21st February

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

In any order:

200m Row

200m Run

600m Bike

Then, perform approx 2×5 warmup reps on each of the other movements

Skill

** Kipping

** TTB Progressions

Metcon

Metcon (AMRAP – Reps)

On the Minute you work then rest for 30 sec (3 rounds)

Score is total reps+cals

1. Max Cal Row

2. Rest (30 Sec)

3. Max Wall Balls 9/6kg

4. Rest (30 Sec)

5. Max Cal Bike

6. Rest (30 Sec)

7. Max TTB

8. Rest (30 Sec)

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

1 Length Duck Walk

1 Length Lateral Plank Walk

10 Air Squats Holding Rig

Conditioning

JAK Fit-Kids 500m Row Challenge (Time)

For Time:

Row 500m

Deadlift (5 x 3)

5 HSPU between

Metcon

Kids Sprint Chipper (3 Rounds for time)

Every 3min x 3 Rounds

5 Burpees

7 Pull-ups

9 Squats

11 Sit-ups

100m Run

Wednesday WOD 20th February

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

8 Suitcase DB Deadlifts each side

Prone Scap CARS on all fours

20sec Hollow Hold

Strength

**On the 4min for 16min. Rest as needed between movements, as long as each set of Deadlift starts about every 4min.**

Deficit Deadlift (5 @ approx 75%)

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

DB Pull-overs (4 x 10 Reps)

Metcon

Metcon (AMRAP – Reps)

HIGH SKILL OPTION

AMRAP 12min (3 rounds)

1min Power Snatch @70%1RM

1min CTB Pull-ups

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

CONDITIONING OPTION

AMRAP 12min (3 rounds)

1min DB Manmakers 15/10kg

1min DB Lunges 15/10kg

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

JAK Kid-Fit

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

Empty Bar

3 Rounds

5 Muscle Clean

5 Front Squat

5 Shoulder Press

200m Run

1 Mile Run (Time)

Time- Trial (1.6km)

Burner (Time)

5 Rounds

10 Front Squat

8 Power Clean

6 Shoulder 2 Over Head

4 Burpee Over Bar

Cash Out: 30 cal Row

Tuesday WOD 19th February

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

30 Bunny Hops

200m Run

8 Seated Shoulder Extension + Hip Raise

8 Scap Pull-ups

Strength

**EMOM 15min**

1. HPS – Start around 75% 1RM HPS and build up to heavy

2. L-Pull-ups – Scale movement as required to knee tuck/single knee tuck/assisted chin-ups

3. REST

1: Hang Power Snatch (4 Reps)

L-Sit Pull-ups (1-5 Reps)

Metcon

Metcon (Time)

ACC Online Qualifier WOD 3

(With DB instead of KB)

3 rounds for time:

30 Front Squats 50/35kg

30 DB Hang Snatch 22.5/15kg (15R, 15L)

*Can use KB if proficient with the skill 24/16kg

12min cap

Monday WOD 18th February

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Wrist Flow

1min Prone Shoulder Touches

1min 90/90 Bear Sit Transition

2 rounds:

12 Air Squats with varied stance

8 Single Arm DB Arnie Press

Strength

**On the 4min for 16min. Rest as needed between movements, as long as each set of Back Squats starts about every 4min.

Focus on driving up fast out of the back squats. The load should be moderatley challenging.

Back Squat (5 Reps @75%)

DB Floor Press (10 Reps @ heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx+

AMRAP 15min

15 Shoulder to Overhead 70/45kg

400m Run

Rx

AMRAP 15min

15 Shoulder to Overhead 60/40kg

400m Run

Scaled

AMRAP 15min

15 Shoulder to Overhead 45/30kg

400m Run