Workout Of The Day

Saturday Partner Chipper WOD 20th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

*400m Run, then warm-up the movements in the workout

Metcon (AMRAP – Reps)

A) FGB Style with a partner (:30sec each)

3 Rounds of:

1min Power Cleans (40/30kg)

1min Burpees Over Bar

1min DB Thrusters (15’s/10’s)

1min TTB / K2E

1min REST

B) 20min AMRAP sharing reps

– 20 Hang Squat Clean (50-60/35-40kg)

– 16 S2OH

– Run 200m

– 40 KBS (24/16kg)

– 36 KB Step-out Lunges

– Run 200m

Friday Easter Workout

CrossFit JAK Elite – CrossFit

Metcon (AMRAP – Rounds)

40 Min Cap

1 Work 1 Rest- Complete reps as a pair

Farmers Carry/Sandbag Carry-4 Laps around Car Park

100 Burpee Pull Ups

100 Dead Lift 100/70kg

100 SA DB Clean & Jerk 22.5/15kg

20 Rope Climbs

4 x 300m Run

200 Body Weight Squats

150 Cals on Airy/Rower/Ski

200 Sit Ups

Thursday WOD 18th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds

15 Banded Goodmornings

15 BB Bent Row

Strength

A: Deadlift (Work up to a set of 10 @9RPE)

*Aim for slightly more than last week

This is the final week of 10’s before going to 8’s next week

B1: Single Arm DB Row (3 x 10)

B2: Arnie Press (3 x 10)

Metcon

Metcon (Time)

For time:

20 OH Squat 60/40kg

600m Run

15 OH Squat 60/40kg

400m Run

10 OH Squat 60/40kg

200m Run

*Scale load to something you can do in 1-2 set each round and still hold a good pace on the run

Wednesday WOD 17th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Single Leg Glute Bridges each side

10 Pike Shoulder Touches

Gymnastics

Within approx 10min

3 rounds for quality

– 20 Pistols or Progressions

– 6-12 Strict Pull-ups or Ring Rows

– 20 Side Plank Hip Raise each side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6min

8 Burpee Box Jump Overs

16 Single Arm DB OH Walking Lunge (8 each arm) 22.5/15kg

3min Rest

AMRAP 6min

40 Double Unders

7 CTB or 4 BMU

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

3 Rounds

10 Dislocations

10 Hip Openers

1 Length Bear Crawl

100m Run

Front Squats

5-5-5-5-5

In Between Sets Complete:

– 10 Push Up

– 10 Ring Dips

Metcon (Time)

5 Rounds

4 Pull Ups

8 Burpees

12 Plate Ground 2 Overhead

200m Row

Cash Out: 800m Run

Tuesday WOD 16th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds:

10 Scap Retraction + Ring Row

15sec Hollow Hold

5 Prone Shoulder CARS

Strength

Hang Power Snatch + Snatch Balance

*Work up to a moderate set of 3 on this complex

Metcon

Metcon (Time)

For time:

10,9,8,7,6,5,4,3,2,1

Hang Snatch 40/30kg

6 TTB each round

Monday WOD April 15th

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2min Hip Flow

2×15 Single Leg Glute Bridges

then start bulding up gradually on Back Squat

Strength

Back Squat (10 Reps @9RPE)

**Aim for slightly more than last week

This is the final week of 10’s before going to 8’s next week

Bulgarian Split Squats (3 x 10 Reps)

**Slightly heavier or 1 more rep than last week

DB Curl + Strict Press (3 x 10 Reps)

**Slightly heavier or 1 more rep than last week

Metcon

Metcon (Time)

RX+

For time:

40 Strict HSPU

80 Wall Balls 6/9kg

100/80 Cal Row

RX

For time:

30 HSPU

60 Wall Balls 20/14lbs

90/75 Cal Row