Workout Of The Day

Thursday WOD June 27th

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10m Spiderman Crawl

10 Slow Scap Pull-ups/Rows on Rings

15sec Hollow Hold

*Mobs: Handcuff Stretch / Low Ring Skin The Cat/Shoulder Stretch

Gymnastics

Coach to spend 5-8min going over points of performance for each skill

then

EMOM 16min

1. Max Reps Bar Muscle Ups or Kipping/Butterfly Pull-ups or progressions

2. 10-15 V-Snaps (ensure to return to hollow pos ea rep)

3. 2-3 Wall Walks

4. Rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 12min

4 Thrusters 60/40kg

6 Pull-ups/Ring Rows

8 Hand Release Push-ups

10 Air Squats

Wednesday WOD June 26th

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60sec Bike or 200m Run

12 Single Arm Upright Row each arm

30sec Singe Arm OH Walking Lunge each arm

10m Duck Walk

Weightlifting

*Specific W/U

2 x 5

Snatch Pull

Muscle Snatch

Snatch Bal

OHS

Snatch

Snatch (Work up to a challenging set of 3)

Metcon

Metcon (Time)

For Total Time

3 Rounds:

400m Row or 800m Bike

100 Double Unders

**Straight into

3 Rounds:

400m Run

30 Wall Balls 9/6kg

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

Bike x 3min

Hip Openers

Plate G2OH + Squat

Scap Pull-ups

Metcon (No Measure)

40/20 Interval X3 Rounds

– Devils Press

– Burpee BJ or Step-ups

– Air Bike

– Sled Push

– Ring Row to Fly

– Push Press + LungeR LungeL

– Ski Erg

– GHD Sit-ups

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

10 Dislocations

10 Hip Openers

1 Length Bear Crawl

1 Length Duck Walk

100m Run

Toe To Bar (5-8 Quality Reps)

In between sets complete 20sec L-Sit

Metcon (Time)

21-15-9-3

Devil Press

Double DB Thrusters

Cash Out: 30cal Row or Air Dyne

Tuesday 25th WOD

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

20 Walking Lunges

10 Seated Cuban Press with fractional plates

5 Vertical Jumps with soft landing

Strength

Foot work w/u

5 x each

Step out to receiving pos then recover (no bar)

Slide feet to receiving pos then cover (no bar)

Bar racked / Jerk Press

Jerk Bal

Split Jerk

Split Jerk (3×2 at 8RPE across)

**Should have 2-3 reps left in the tank with perfect form

Metcon

Metcon (Time)

5 Front Squats 60/35kg

———-

5 Front Squats

10 Pull Ups

———-

5 Front Squats

10 Pull Ups

5 Power Snatch

———-

5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

———-

5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

5 Clean & Jerk

———-

5 Front Squats

10 Pull Ups

5 Power Snatch

10 HSPU

5 Clean & Jerk

10 TTB

Ricky Garard

CrossFit JAK Elite – GPP with Ricky Garard

Warm Up

In Your Own Time, For Quality:

200m Run

20 X Plate Overhead Lunges

20 x Plate G2OH Squats

10 x Max Meter Plate Jumps

10m OH Duck Walk

Then Grab A Barbell & A Buddy, Ready To Stretch.

Snatch Balance (5 x 2)

@70+% of 1RM Snatch

Hang Squat Snatch (10 X 1)

@70-95% of 1RM Snatch

MetCon

2 Minutes ON 1.5 Minutes OFF X 5 Rounds:

7 x Wall Balls @9/6kg

7 x Pull Ups

7 x Hang Power Snatch @50/35kg

7 x Burpee Box Jumps @24/20″

7 x DB Snatch @30/22.5kg

MAX Calories.. Remaining Time

Monday WOD 24th June

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

12 Hollow Rocks

12 Banded Kick-backs e/s

12 Banded Good Mornings

12 Air Squats with 1sec pause in bottom

Strength

Back Squat (Work up to a set of 2 at 8RPE)

**Should have at least 1-2 reps left in the tank with perfect form

Metcon

Metcon (AMRAP – Reps)

AMRAP 15min

Run 400m at the 0min.5min,10min,15min

In the remaining time, AMRAP of

5 Burpees

10 KB Swings 24/16kg