Workout Of The Day

Jak Teens

CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

100m Run (increase speed ea set)

10 MB Cleans

X 3 sets

*Hip and ankle mobility

Skills/ Strength

Back Squat x5 reps – 20 minutes build to 70% of your perceived maximum and do 3-5 sets (as many heavy sets in prescribed time)

Metcon (Calories)

15minute AMRAP:

5 Rounds:

10 Ground to Overhead (Plate) 15/10(5)

15 Shoulder to Overhead (20kg/15kg Barbell)

20 Air Squats

Then:

Max Calories on Bike/ Rower with remaining time.

Saturday Sesh

CrossFit JAK Elite – CrossFit

Metcon (Time)

6 Rounds

12 Deadlift 80/55kg

10 Pull Ups

8 TTB

6 Power Clean

4 Front Squat

*After 3rd Round Complete:

25 Burpees

800m Run

25 Burpees

30min Time Cap

Friday WOD 10th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Double Unders

15 Banded Good Mornings

8 Cuban Press

8 Goblet Squats w pause

STRENGTH

Back Squat (3×5 @80%)

Press Complex (3 x 3+3 at moderate)

3 Behind Neck Strict Press + 3 Behind Neck Push Press

Metcon

Metcon (AMRAP – Reps)

E2MOM – 3 Rounds:

6 x DB Thrusters (22.5/15kg)

10 x Alt DB H.Snatch to OH Lunge

MAX Burpees

*Rest 1min

E2MOM – 3 Rounds:

8 x MB Cleans 9/6kg

10 x Wall Balls

MAX Double Unders

*Rest 1min

E2MOM – 3 Rounds:

15 x KB Swings 32/24kg

MAX Sit-ups

Thursday WOD 9th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Dislocations

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Shoulder Press

5 Jerk Shrugs

5 Push Jerks

Weightlifting

Power Clean (7 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 7

*Heavier than last week’s 8

Push Jerk (7 Reps TnG)

E90 x 6min

*Work up to a smooth, heavy set of 7

*Heavier than last week’s 8

Metcon

Climbing Amanda (Time)

3-2-1

Legless Rope Climb

9-7-5

Squat Snatch 60/40kg
Mod: Rope climb 5,4,3

Rope Pulls 10,8,6

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Rower

– Emu Walk

– Burpee Broad jumps

– Hammy reach to chest opener

– Hip Openers

Metcon (No Measure)

7min AMRAP

DB Deadlift R

DB H.Squat.Clean R

DB Row R

DB Press R

* Repeat on L. Then add rep ea set

Tabata

– Sprawl to Tuck Jumps

– Ski Jumps

7min AMRAP

S/L Deadlift R

S/A Goblet Squat R

S/L Bridge hip lift R

* Repeat on L the add 1 rep/set

Tabata Bike x 4 Mountain Climber/Lat plank jumps x 4

JAK Circuit FIT Wednesday 7th

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

Banded Good Mornings

Lateral Shuffle

Squat Pause

Wall Angels

Metcon (No Measure)

30sec on / 15sec Rest

– DB Snatches

– Evil Jumps

– Plank Jump in/out

– S/L Step-up + Jump

– Row/Fly

– Reverse Burpees

– KB Swings or High pulls

– Sprawl / Row/Row C&Press

– Reverse Lunge + knee up

**Core:

40sec x 3 sets

Leg Lowers

Side Bends

Plank Hip Rotations

Wednesday WOD 8th July

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

6min AMRAP

7 Russian KB Swings

5 KB RDL’s e/s

3 Inch worm to Push-up

STRENGTH

Deadlift

1×3 @7RPE

then…

3×5 @85% of above

*Reset at the bottom of each rep

Handstand Push-ups (*STRICT*)

Max Reps Unbroken

Scale: Pike from box

*note down your scaling – e.g. Pike from box on knees + 1 ab-mat

or Pike from box on toes + 1 thin mat

Metcon

Symmetry (Time)

400m Run

30 Single Arm DB Snatch 22.5/15kg

400m Run

20 Single Arm DB Clusters

400m Run

10 Single Arm OH Squat

*16min Cap

Alternate reps on Snatch; alternate every 3 reps on the Cluster; alternate every 5 Reps on the OH Squat.