Workout Of The Day

JAK Circuit FIT – Monday

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

21-15-9

Thrusters

Plate Sit-ups

400m Bike

15-12-9

Power Clean

Pull-ups

400m Bike

12-9-6

Devils Press

Cals on Ski Erg

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

600m Run, then 2 x Rounds:

1 Length Bear Crawl

20 Banded Goodmornings

10 Lunges

5 Inch worm to hip openers

Strength

Deadlift (3-3-3-3-3)

** Get to your heaviest for 3 Reps

** Toes to Rings x 10 between sets

Metcon

Waterfall – Kids (Time)

Chipper is performed as a waterfall (You go / I follow), you cannot progress until your partner has completed task.

For Time:

600m Run

150 Skips

30 OH Walking Lunges

100m Farmers Carry

10 Devils Press

Saturday Chipperelli Aug 17th

CrossFit JAK Elite – CrossFit

Metcon (Time)

With a Partner, both completing reps. 1 works while the other rests.

600m Run

21-15-9

Thrusters 40/25kg

Plate sit-ups 20/10kg

400m Run

15-12-9

Power Cleans 50/35kg

TTB

200m Run

12-9-6

Devils Press 22.5/15kg

HSPU or HRPU

Cash-out

3-2-1

Rope Climbs or Peg board

Wall Walks

**30min Cap

Friday WOD Aug 16th

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 (2×10 @8.5RPE across)

**We will be increasing 0.5 each week

Reverse Flyes (3×13-16)

**add more reps to last week

Metcon

Metcon (AMRAP – Reps)

PART 1

AMRAP 8min

3 Cluster 60/40kg

9 Deadlift

9/6cal Bike or Ski

Rest approx 2min

PART 2

AMRAP 8min

200m Run

12 SA KB Hang Snatch (6R,6L) @ heavy

Thursday WOD 15th 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

Metcon

Metcon (AMRAP – Reps)

Teams can start on either part 1 or 2.

PART 1

AMRAP 16min

Going round-for round with a partner

300m Row or 15/10cal Bike

Rest 4min

PART 2

AMRAP 16min

Going round-for round with a partner

8 Dual DB Power Cleans 22.5/15kg

12 Wall Balls

Wednesday WOD 14th 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 (2×10 @8.5RPE across)

**We will be increasing 0.5 each week

DB Floor Press (3×9-13)

*add more reps to last week

Metcon

Metcon (Time)

For time:

20 Hand Release Push-ups

40 Front Squats 50/35kg

20 Pull-ups

40 SDHP

20 Hand Release Push-ups

40 Single Arm KB Thrusters 24kg (switch every 10)

**16min cap

EXTRAS

EMOM 10min

1. 1 challenging UB set of Muscle Ups

2. 20-30sec Nose to wall HS Hold – working on straight body position

If you dont have strict Muscle Ups, do 1-3 Super-high false grip strict chest to ring pull-up and 2 low-ring transitions

JAK Circuit FIT – Wednesday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

– bear crawl

– ring rows

– hip openers

Metcon (No Measure)

Round for round x 10min

5 Burpees

10 SDLHP

15 Russian Twist

800m Run

Round for round x 10min

100m Sprint

6 DB G2OH

12 jump lunges /squats