Workout Of The Day

Saturday Chipper

CrossFit JAK Elite – CrossFit

Metcon (Time)

Saturday Chipperelli

*This WOD is not a partner workout but certainly can be! Can be performed with 1xDB/KB, 2xDB/KB or a loaded Barbell. Make sure you map out your 100m turn around before you start.

2 Rounds for Time:

20 Front Squats

30 Burpees

200m Run

20 Push Press

15 Lateral Jumps Over DB/KB/BB

200m Run

20 Lunges (suitcase or front rack)

20 Power Cleans

200m Run

**40min cap

https://zoom.us/j/839943959?pwd=TFNvRE4yd2l6SmUvcWEvZGkxVHg0QT09

Jump onto our scheduled Zoom sesh or share your times and training pics below 👇🤩

Friday Lockdown WODs 3rd April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5 Inchworm to Hip Openers + Rotation

2 Rounds:

8 Goblet Squat w Pause

8 Goblet Lunges

8 Single Leg Bridge Hip Lifts e/s

mobs: hip flexor stretch against wall

STRENGTH

A: Front Squat (3 x 6 @7RPE, same load across)

B: Barbell Bridge Hip Lifts (3 x 10 @ 7-8RPE)

**Off a Bench**

*Can be performed with DB’s or any load across hips

C1: DB Side Raises (3 x 8 @ 7-8RPE)

*Can also be performed w weight plate

C2: BB Skull Crushes (4 x 8 @7-8RPE)

*Can also be performed w 1 DB

STRENGTH Minimal – Zero Equip

5 Rounds for Quality:

20 Step-ups

12 Hollow Rocks

2-3 Freestanding Handstand Hold attempts (or against the wall)

5 Broad Jumps

Strict Handstand Push-ups (Time)

Elite

50 weight vest for time 10/6kg

10min cap

Advanced

50 SHSPU for time

10min cap

Intermediate

30 SHSPU (from wall or feet on box) for time

10min cap
OR

3 x 30seconds

Bench Dips

Oblique Side Crunch

Hand Release Push-ups

Metcon

Dumbbell DT (Time)

5 Rounds for Time:

12 dumbbell deadlifts

9 dumbbell hang power cleans

6 dumbbell shoulder to overhead

Performance = 22.5/15kg

Fitness =15/10kg

*10min Cap

OR …

Metcon (Time)

RX+

For Time:

100 Double Unders

50 S/A OH Squats

100 Double Unders

40 S/A OH Squats

100 Double Unders

30 S/A OH Squats

RX

For Time:

80 Double Unders

50 DB Goblet Squats

80 Double Unders

40 DB Goblet Squats

80 Double Unders

30 DB Goblet Squats
NO equip

6 Rounds For Time:

10 Burpees

200m Run or 50 Dubs

Thursday Lockdown WODs 2nd April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 2min DU’s

10 Twisted Bears

10 Slow Muscle Snatch or DB/KB Snatch

10 Glute Bridges

Mobs: 15sec Bridge Ups (back bends) or Reverse Plank hip lifts

STRENGTH

A: Power Snatch (3 x 8 @ moderate, smooth TnG)

B1: Single Arm DB Upright Row (3 x 30 seconds)

*Can also be performed w a weight plate

B2: Single Arm DB Reverse Flyes (3 x 30 seconds)

*can also be performed with a weight plate

STRENGTH Minimal – Zero Equip

A)1. Air Squat

4 x 15

A)2. Dead Bugs

3 x 30sec

B)1. Pike Pushup

3 x 30sec

B)2. Switching Split Squat Jumps

3 x 10

*You can add load using any heavy object

C) Alternating Jackknife

3 x 12

Metcon

Metcon (AMRAP – Reps)

8min AMRAP

15 Thrusters 40/30kg

15 V-Snaps

*Use any object of choice for Thrusters. Eg. a chair, some bricks, a backpack filled with heavy things…

Metcon (AMRAP – Reps)

8min AMRAP

10 HRPU

10 Jumping Split Squats

Wednesday Lockdown WODs April 1st

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Dubs or Bunny Hops

8 Single Leg RDL

30sec Side Plank

mobs: hammy stretch

STRENGTH

A: Romanian Deadlift (3 x 10 @ 7RPE)

*Sub for S/L DB or KB RDL

B: Banded Lat Pull-down (3 x 15)

*Sub for inverted B/W rows

C: Bent Over Row (3 x 12 @ 7RPE)

*Sub for DB’s or single DB/KB

D1: Shoulder Press (3 x 10 @ 7-8RPE)

D2: Barbell Bicep Curls (4 x 12 @ 7-8RPE)

STRENGTH Minimal – Zero Equip

A) Single Leg RDL w KB or DB

3 x 10 e/s

B) 1. Inverted Rows ((use a broomstick or pipe between two solid objects like two benches or chairs)

3 x 10

B) 2. V-Ups (Knees to chest)

3 x 25

C) DB or KB Bent Over Rows

3 x 10 e/s

D) 1. Shoulder Press w DB or KB

3 x 10 e/s

D) 2. DB or KB Bicep Curl

4 x 10 e/s

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

40 Double Unders

10 DB or KB Cleans

8 SDLHP

20 Bicycle Sit-ups

Metcon (Time)

For Time

100 Sit-ups

100 Side Plank Hip Raise per side (Switch every 20)

Tuesday Lockdown WODs 31st March

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Prone Shoulder CARS

10 Strict Press

10 Dual or SA DB Bent Row 2012 Tempo

mobs: scorpion stretch x 20

STRENGTH

A: Bench Press (3 x 12 @ 7RPE)

**Sub with DB’s or KB’s

B: Seated DB Strict Press (3 x 15 @ 7-8RPE)

C1: DB Front Raise (3 x 15 @7-8RPE)

*Can sub for weight plate

C2: DB Skullcrushes (3 x 15 @7-8RPE)

*Sub for BB or Plate

STRENGTH Minimal – Zero Equip

A1. Crocodile Push-ups 3 x 10 Reps

A2. Aquaman Holds 3 x :30sec

B1. Single Arm OH Sit-ups 3 x 5 e/s

B2. Bench Dips 3 x 30sec

https://youtu.be/whch7jts3BY

https://youtu.be/PAg27M0kVb8

https://youtu.be/adgWq8Br4nI

Metcon

Metcon (Time)

5 Rounds:

200m Run or 40 Dubs

6 Strict TTB

3 Wall Walks

16 SA Suitcase Walking Lunges 8R/8L
5 Rounds:

200m Run or 40 Dubs

12 Leg Raises

3 Wall Walks

16 Jump Lunges 8R/8L

Monday Lockdown WOD’s March 30th

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

3 Rounds:

100m Run or 30 DU’s

8 Single Leg Glute Bridges off Bench

8 Goblet or Air Squats w Pause

*mobs: Hip Flexor Stretch against wall

STRENGTH

A: Back Squat (3×12 @ 7RPE)

* (Same weight across)

B: Bulgarian Split Squats (3×15 e/s @ 7-8RPE)

*Use a DB or any object to load in goblet squat position if you have something available

C: Good Mornings (3 x 8 @ 7-8RPE)

D1: Seated DB Curls (4 x 15)

*Could sub for BB Curls

D2: Rear Delt Flyes (4 x 15)

STRENGTH Minimal – Zero Equip

***5 challenging sets. Leave at least 1-2 reps in the tank***

A1: DB Goblet Jump Squats – 3sec tempo eccentric (lower) on each rep, then explode up *Use an object to load in goblet squat position if you have something avail.

A2: Strict HSPU or Pike HSPU or Push-up – 3sec tempo eccentric lower on each rep.

Metcon

Metcon (Time)

10-1 Reps

Devils Press

Box Jumps

Wall Balls
SINGLE DB:

Single Arm Devils Press

Step ups e/s or Step Jump up/ step down

Single DB Thruster

NO EQUIP:

Burpees

Evil Jumps

Pike Push-ups

https://youtu.be/P2lOaNCf_lk

https://youtu.be/G4jfDVF_9QQ

https://youtu.be/pEvTlOs9zK8

FRIDAY 27th MARCH

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Inch Worms

20 Alt Reverse Lunges

10 Russian Baby Makers

10 Back Roll to Pancake

Weightlifting

Deadlift (4 x 5 @ 80%)

Benchmark Friyays

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12 Min Time Cap