Workout Of The Day

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Metcon (No Measure)

A)

10 Goblet Squats + 10 Jump Squats

10 Suitcase deadlift + 20 Russian KB swings

10 DB Step-ups + 10 Box Jumps

B)

10 Ring Rows + 20 Jumping Pull-ups

10 Parallette Push-ups + 10 Push Press

1 Length Front Support Walk + 20 Shoulder Taps

X 3 Rounds:

Do 1 set of A & B then 1 x cardio

– 10 Cal Ski

– 400m Bike

– 10 Cal Row

JAK Fit-Kids April 15th

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

5min AMRAP

100m Row

100m Run

5 Hip Openers (Each Side)

5 Push Ups

5 Sit Ups

Back Squat

3-3-3-3-3

Back Squat

– In Between Sets-

10 Cal Row

20sec Top Of The Dip Hold

Metcon (Time)

5 Rounds

5 Pull Ups

10 Burpee Box Jump Overs

15 KB SDHP

200m Run

15min Cap

Saturday Partner Chipperelli

CrossFit JAK Elite – CrossFit

Metcon (AMRAP – Rounds and Reps)

1) 15min AMRAP

Partner A completes 1 round of:

15 KBS 24/16kg

10 Burpees

5 G2OH 60/40kg

Partner B performs:

Max Wall Ball Shots (9/6kg)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

2) 15min AMRAP

Partner completes :

3 Man makers

5 Burpee Pull-ups

9 SDLHP

Partner B performs max Plate Sit-ups. Partners rotate each red until team completes

**200 Plate Sit-ups

Continue AMRAP for 12min – 1 working at a time

**800m Run Cash-out

Friday WOD 12th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row then…

2 rounds

5 Inchworms

10 Plate Presses

Strength

A: Floor Press (Work up to a set of 10 @8RPE)

**Aim for slightly more than last week

Will be increasing by 0.5RPE next week

B1: Upright Row (3 x 10)

**Slightly heavier or 1 more rep than last week

B2: DB Skullcrushes (3 x 10)

**Slightly heavier or 1 more rep than last week

Metcon

Metcon (Time)

For time:

50-40-30-20-10

KB Swings 24/16kg

100-80-60-40-20

Double Unders

**12min cap

Thursday WOD 11th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

60sec Superman – Hollow Rollovers 10sec

10 Pike Shoulder Touches

Gymnastics Strength & Development

**Points of Performance for each Skill

– Freestanding Handstand prac or progressions

– Bar Hang

Then 3 Rounds For Quality:

Approx 60sec Freestanding Handstand prac or Progressions

25-45sec Hang

30sec Weighted Plank

10min Cap

Metcon

Metcon (AMRAP – Reps)

Max Cal Bike in 7min

EMOM 5 Push-ups

2min Rest

Max Cal Row in 7min

On the 2min

15 Squat Jumps

2min Rest

AMRAP 7min

7 TTB

5 Dual DB Clean and Jerk 22.5/15kg

Wednesday WOD 10th April

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds

15 Banded Goodmornings

15 BB Bent Row

Strength

A: Deadlift (Work up to a set of 10 at 8.5RPE)

**Aim for slightly more than last week

Will be increasing by 0.5RPE next week

B1: KB Bent Row (3 x 10)

B2: DB Floor Press (3 x 10)

Metcon

Metcon (Time)

For time:

800m Run

40 DB Snatch 22.5/15kg

400m Run

20 DB Snatch 22.5/15kg

JAK Circuit Fit

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

Bike+

Duck Walk

Ring Rows

Inch worm to Hip Openers

Metcon (No Measure)

Reps 5-10-15-20

-KB SDHP

-Bulgarian Split Squats

-Ring Rows

-Suitcase Dead Lift

-Push Ups

Speed Round- 3 Rounds

150m Run

1 Min Airydyne

1 Min Row

1 Min Ski erg

(aim to work for 45 sec)