Workout Of The Day

JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-Kids


Warm-up (No Measure)

2 x Rounds

200m Run

5 Skin The Cat

1 Length Bear Crawl

5 Hip Openers e/s


Kipping Pull-ups

– Hollow + Superman positions

– Active shoulders on bar

– Beat swing

Overhead Squat (5 x 5)


Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 Squats

200m Run

20 Pull-ups or Ring Rows

150m Run

20 Sit-ups

100m Run

20 Box Jumps or Step-ups

Saturday Partner Chipper WOD 16th Feb

CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run or 500m Bike…

2 Rounds:

8 Wall Angels

8 Scap Pull-ups

8 Push-ups

5 Inch Worm to Hip Openers

Metcon (No Measure)

AMRAP 30min in teams of 2

200m Farmers Carry 32/24kg (one set of KB’s between 2)

40 Thrusters 40/30kg while partner holds plank


40 Burpees

*Every 5min, both team members must run 200m

Friday WOD 15th February

CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

8 Suitcase DB Deadlifts each side

Prone Scap CARS on all fours

10 Prone Shoulder Touches

20sec Hollow Hold


**On the 3min for 15min complete A&B. Rest as needed between movements, as long as each set of Deadlift starts about every 3min.

A : Deficit Deadlift (5 Reps @ approx 70% (1inch deficit))

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

B: Seated DB Z Press (8 Reps)


Metcon (AMRAP – Reps)

AMRAP 9min (3 rounds)

1min Shoulder to Overhead 60/40kg

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

Rest until 14min

AMRAP 6min (2 rounds)

1min Power Snatches (50/35kg)

1min Cals Bike/Row/Ski (45 sec + 15sec Transition)

1min Rest

Score is total reps + cals

JAK Circuit FIT – Friday

CrossFit JAK Elite – JAK Circuit FIT


Warm-up (No Measure)

1km Ride

10 Scap Pull-ups

10 Banded Good Mornings

10 Plank Climbers

Metcon (No Measure)

8min – 1-2-3-4-5…

Ring Rows / Knee Raises

8min – 2-4-6-8-10…



8min – 5-10-15-20…



Thursday WOD 14th February

CrossFit JAK Elite – CrossFit

Happy Valentines Day Lovers! <3


Warm-up (No Measure)

In any order:

200m Row

200m Run

600m Bike

Then, perform approx 2×5 warmup reps on each of the other movements



With a partner:

Part A) “The Break Up”

Against your partner


Kettlebell Swing 24/16


1st min=1 KBS + 1 Burpee

2nd min=2 KBS + 2 Burpees

…and so on until failure

*2 min rest on last person

Part B) “The Make Up” – 6 Rounds (alternating) for Time of:

5 Squat Cleans (60/40kg)

10 Pull-Ups

150m Run

One partner completes a round while the other performs a Max Hollow Hold, then rests.


300 Double Unders (shared)

Wednesday WOD 13th February

CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

2 rounds:

30 Bunny Hops

Run 200m

8 Seated Reverse Plank (hip ext)

8 Cuban Press with small plates


**15min EMOTM**

Min1: Hang Power Snatch (5 Reps)

**Start around 70% 1RM HPS and build up to heavy

Min2: Top of Ring Dip Hold + Hollow Hold (10-20sec + 20sec)

**Min3: REST**


Metcon (Time)

For time:

40/30cal Row/Bike/Ski

40 OH Squat 40/30kg

20 Devils Press 22.5/15kg

Kid Fit

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

3 Rounds

10 Hip Openers (each side)

10 OHS w/ Dowel

10 Dislocations

200m Run

Back Squats (1-1-1)

Find 1 Rep max for the day

*In between sets 20 Hollow Rocks

Metcon (Time)

4 Rounds

20 KB Swing

20 Alternating DB Snatch

10 Pull Ups

200m Run