Workout Of The Day

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

1 Length Emu Walk

10 Banded Good Mornings

10 Straddle Sit-ups

Strength

Deadlift (3RM)

** Set of kipping Pull-ups between sets

Metcon

Metcon (AMRAP – Reps)

Teams of 2 for max reps/cals

min1: Deadlifts

min2: Air Bike

min3: Burpees Over Bar

min4: Rest

X 4 Rounds

JAK Circuit FIT – Monday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

X 2

Emu Walk

Air Squats w pause

Wall Angels

Metcon (No Measure)

Run 200 / Bike 400 or Row 300 on the 0:00 / 5:00 / 10:00 / 15:00 / 20:00

In remaining time perform AMRAP of:

– 4 Burpees

– 8 DB Snatches

– 12 Wall Balls

*Finisher – 3 x 10 GHD Sit-ups + 10 Hollow Rocks

Saturday Chipper 22nd June

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

– Warm-up movements

Metcon (Time)

50 Deadlifts (60/40kg)

40 Box Jumps

30 Pull-ups

20 Front Squats (60/40kg)

10 S2OH (60/40kg)

400m Sprint

50 TTB

40 HSPU

30 Hang Power Cleans (60/40kg)

20 Front Rack Lunges (60/40kg)

10 Burpee Chest to Bar Pull-ups

**40min Cap

Friday WOD 21st June

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Row or Ride 500/800m, then…

Barbell Flow –

With an empty bar, spend 3min continuous playing around with different movements and not putting the barbell down.

EG

Deadlifts

Rows

Squats

Muscle Clean

Lunges

Pulls

Etc

Strength

Hang Clean (from below knee)

**Work up to a set of 2 at 8RPE

Aim for heavier than last week’s set of 3

Clean Pull (1 inch deficit)

**3×3 @ approx 110% 1RM Clean

Metcon

Metcon (Time)

3 rounds for time:

8 Clean and Jerks 70/45kg

10 Burpees

10min cap

Thursday 20th WOD

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Tabata – DU’s / Hollow+Arch Rolls

Wrist CARS (open palm)

Prone Shoulder CARS

2x20sec Angled Wall Hold

https://www.youtube.com/watch?v=CIGwWvokBCo

Gymnastics

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

then

EMOM 16min

1. Max Reps Deficit Strict HSPU or negatives/box progressions

2. Accumulate :20sec L-Tuck Sit

3. 5 Box Jumps @ HIGH, but safe

4. Rest

Metcon

Metcon (Time)

4 Rounds

8 DB Man Makers 22.5/15kg

14 Double DB Deadlift

20 Alternating DB Snatch

Cash Out: 200 DU’s

Wednesday WOD June 19th

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

2 rounds:

10 reps Single Leg Glute bridge

1 Length Lateral Shuffle

10 Goblet Squats

5m Duck Walk Forward and Backwards

Strength

Back Squat (Work up to a set of 4 at 9RPE)

**Should have 1 rep left in the tank with perfect form

Metcon

Shell Bells (AMRAP – Rounds and Reps)

21min AMRAP

62/42kg

4-Power Cleans 2-Squat Cleans

4-TTB 2-Strict TTB

4-HRPU 2-Wall Walks

4-Front Squats 2-Thrusters

4-Rope Climbs 2-Legless (4 Rope Pull-ups)

*On the 4min – Sprint 150m

JAK Kid Fit

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

1 Length DB Waiters Walk

100m Run

1 Length Duck Walk

100m Run

1 Length Bear Crawl

100M Run

Squat Clean (1-1-1)

*15min to find a heavy 1 rep max for the day

Metcon (Time)

5 Rounds

2 Rope Climbs

10 KB Swings

15 Burpees

15min Time Cap