Workout Of The Day

Friday WOD Aug 23rd

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min Bike/Row/Ski

2 rounds:

60sec Kano Hip Complex

10m Goblet Duck Walk

Strength

Back Squat (Work up to a set of 10 at 9RPE)

Reverse Flyes (3×14-17)

**add more reps to last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13min

50 Double Unders / 80 Singles

14 SA DB Hang Snatch* 22.5/15kg, alternating

200m Run

Rx+ DB Split Snatch

Thursday WOD 22nd August

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Scap Pull-ups

20 Band Pull-aparts

30sec SA OH Carry each arm

Skill

Go through KB/DB movements and TTB skill

Metcon

Metcon (AMRAP – Rounds)

PART 1

Round for round with a partner

AMRAP 14min

8 Dual KB Step-ups 16/12kg

10 Dual KB Push Press

12 V-Snaps (Rx+ TTB)

Rest approx 3min

PART 2

Round for round with a partner

AMRAP 14min

10/8cal Bike or Row

4 DB Facing Burpees

4 Dual DB Hang Clusters 22.5/15kg

Wednesday WOD 21st August

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Flat spine Bear Crawl

12 Deadbugs

12 Banded Goodmornings

Strength

Deadlift (Work up to a set of 10 at 9RPE)

DB Floor Press (3×10-14)

**add more reps to last week

Metcon

Metcon (Time)

For time:

400m Run

16 Power Snatch 60/40kg

400m Run

18 Push Jerks

400m Run

20 Power Cleans

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

1min Skip

5 Burpees

5 Inch Worn To Hip Opener

100m Run

Deadlift (3-3-3)

Work on a heavy 3RM for today.

In between sets complete 20secs handstand hold.

Metcon (Time)

5 Rounds

10 DB Single Arm Clean & Jerk (5 each side)

10 Overhead Alt Lunge

10 Single Arm Thrusters (5 each side)

200m Ski/Row/Air Bike

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

– Emu Walk

– Hip Openers

– Ring Rows

Metcon (No Measure)

15-10-5

Cal Bike

Push Press

Toes 2 Rings

15-10-5

Burpees

Front Squats

V-ups

Tuesday WOD 20th August

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Med Ball Run

2 rounds:

10 DB Bent Row with 2sec pause at top

5 Prone Shoulder CARS

Skill

Rowing Tech

15 strokes arms only

Rest

15 strokes ams + body

Rest

15 strokes pausing @ arms + body on recovery

Metcon

Metcon (AMRAP – Reps)

Teams of 3

Teams can start on either part 1 or 2.

PART 1

Score is total cals from whole team at the end

Each team members starts on a different station

EMOM 15min

1. Max Cal Assault Bike

2. 15 KB Swings 24/16kg

3. 20 Abmat Sit-ups

Rest 2min

PART 2

Score is total cals from whole team at the end

Each team members starts on a different station

EMOM 15min

1. Max Cal Row

2. 16 Walking Lunges

3. 30sec Weighted or Banded Plank

Monday WOD 19th Aug

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Tall Bear Crawl

10m Spiderman Crawl

12 Cuban Press with fractional plates

Strength

Shoulder Press (Work up to a set of 10 at 9RPE)

Bulgarian Split Squats (3×11-13)

**add more reps to last week

Metcon

Metcon (Time)

6 rounds for time:

8 SA DB Cluster (4R,4L) 22.5/15kg

6 CTB

**

Buy-out: 40 Wall Balls