Workout Of The Day

Friday WOD 17th July

CrossFit JAK Elite – CrossFit




Front Squat (6×3 @85%)

Supine Grip Yates Row (3×8-12)

Seated DB Z Press (3×8-12)


Metcon (AMRAP – Rounds and Reps)

16min AMRAP

16 S/A DB H.Squat Clean 22.5/15kg

8 Burpees Over DB

16 Alt DB Hang Snatch

8 Burpees Over DB

Thursday WOD 16th July

CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400 Run, Row or 800 Bike

2 Rounds w empty bar:

8 Snatch Deadlifts

8 Snatch Pull

8 Muscle Snatch

8 OH Lunges

8 Behind the neck PP

8 Scap Pull-ups

8 Straddle Sit-ups


Power Snatch (4 Reps TnG)

In 5 working sets build to your heaviest set of 4

*Smooth consistent reps

10min EMOM

Min 1: 4 TnG P.Snatch

Min 2: Unbroken set of TTB


Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*20min Cap

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

6min AMRAP

1-2-3-4-5… reps

Wall Jumps

Ball Slam or Sandbag to shoulder


6min AMRAP


Step up


Burpee or Sprawl

6min AMRAP


KB Swings

Bike Cals

Jump Squats

Wednesday WOD 15th July

CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run or Row

2 Rounds:

1 Length Lateral Shuffle

5 Hip Openers e/s

10 Banded Squats w pause

20 Banded Lat Pull-down


Back Squat (5×3 @85%)

Pull-up Negatives (5×3-5 Reps)

Pull-up from a box, chest to bar and lower as slow as possible


Metcon (Time)

4 Rounds:

200m Ball Run

12 Push Press 40/30kg


Circuit – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Tall Bear Crawl

– Plate Jumps

– Inch worm to hip openers

– Cuban press

Metcon (No Measure)

30/10 x 3

Air Bike Sprint

Plate Ground 2 OH

Box Jumps or Step-ups

12/10/8 Reps

Single leg deads

Underhand grip Row

Paralette push ups

Walking lunges

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M



Slider K2E



CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

2 Rounds:

200m Run

10 x Goblet Squats

15 x KB Swings

2 Lengths Waiters Walk (ea side)

* Hip Openers / Scorpion Stretch

Strength & Skill

Jerk Technique (10 Minutes)

Deadlift x3 reps @70-80% focus on speed and position NOT WEIGHT!

10 Mi: Metcon (AMRAP – Rounds)

10 Minute AMRAP

5cal Bike/ Row

10 Burpee Over KB

15 Goblet Squats (16(12)/10(8)

JAK Circuit FIT Tuesday

CrossFit JAK Elite – JAK Circuit FIT


Warm-up (No Measure)

3min Bike or Rower

– Spiderman Crawl

– Squat Hold (holding rig)

– Ring Rows + Skin the cat

– Straddle Sit-ups

Metcon (No Measure)

6min / Station

(Aim for 3 sets)

Station 1:

10 x 1 1/4 DB Squats + 40sec Sled

Station 2:

10 x Bulgarian Split Squats e/s + 40sec Burpee Box Jump/Step Overs

Station 3:

10 x Barbell Clean & Press + 40sec Ski Sprint

Station 4:

10 Ring Rows or Pull-ups + 40sec Bike Sprint