Workout Of The Day

Wednesday Outdoor WOD 20th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60sec Double Unders or Plate Jumps

10 Twisted Bears

10 Reverse Lunge to kick

STRENGTH

4 Rounds:

1. S/L RDL w DB or Plate x 10

2. S/A Bentover Row x 10-15 e/s

3. Wall Sit or Goblet Squat Hold x 60sec

(15min Cap)

Metcon

Metcon (AMRAP – Reps)

On the 3min for 15min

10 MB or S/A DB Man-makers (Burpee, Squat Clean, Thruster)

24 Plate G2OH

Max Sit-ups until the 3min

Tuesday Outdoor WOD 19th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Tyre Step-ups

10 Banded Goodmornings

10 Face-down W-Raise to Reach

STRENGTH

12 / 10 / 8 / 6 Reps of…

– Tyre Sumo Deadlifts

– Box Pike HSPU’s or HRPU

– MB V-Sits / Russian Twist

– Box Tricep Dips

**50 Dubs or 10 Reverse Burpees between sets

(15min Cap)

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

5 Tyre Flips

10 OH Lunges

15 Plate OH Sit-ups

200m Ball Run

Monday Outdoor WOD 18th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 e/s Single Leg Swings

5 Inchworm to Hip Openers

STRENGTH

16min EMOM

1. Bulgarian Split Squat x 8 e/s

2. MB Cossack Squats x 10

3. Burpee Push-up /Box Step Overs x 8

4. :30sec Jump Lunges

Metcon

Metcon (Time)

21-15-9-15-21

MB Cleans

Box Jumps

*200m Run between sets

(15min Cap)

Saturday Chipper

CrossFit JAK Elite – CrossFit

Metcon (Time)

100 Double Unders

90 Sit-ups (add plate or DB)

80 Walking Lunges (add load at rack or OH)

70 Burpees

60sec Plank Hold

50 Mountain Climbers

40 Box Jumps or Tuck Jumps

30 P.Snatch (BB, DB or KB)

20 Squat Clean (BB, DB or KB)

10 TGU’s

Friday Lockdown WOD 15th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20cal Bike or Row, building speed each 5 cal or 2min Dubs

5 H. Snatch Pull

5 H. Muscle Snatch

5 H. Snatch

5 OHS

*Mobs: OH Mobility on roller (thoracic, chest, shoulders) + Hip Flexor/Couch Stretch

Weightlifting

A: Hang Snatch (just below knee) + Snatch (Work up to a heavy set)

Then

4 sets @90% of above set

B: Power Clean + Split Jerk

2 Reps on the 2min for 10min @75% 1RM PCPJ

Treat this as moderate tech work

C: Front Squat

We are looking for about a 3% increase on last week, depending how it felt last week and how it feels today.

1×4 @8RPE (a comfortable load, 2-3 reps left in tank)

3×6 @ (Roughly 85% of the above weight)

STRENGTH Minimal – Zero Equip

A) 1. Goblet Cossack Squats

3x60sec Alt legs

*Increase reps on last week

A) 2. Single Leg Calf Raise on Step

3x30sec per leg

*Increase reps on last week

A) 3. Seated Single Leg Lifts

3×8-12 per side with pause at top

https://www.youtube.com/watch?v=xYjfOf5151M

Core Complex:

3 Rounds, 40sec each position. No rest between positions. 2min rest between rounds.

Hollow Rock

Superman Hold

High Plank

Knee up Hollow Crunches (reach arms each crunch)

Pike Overs (keep feet off floor)

Metcon

Metcon (Time)

For Time:

12 Power Snatch 60/40kg

18 TTB or Box Jump Overs

10 Power Snatch

15 TTB

8 Power Snatch

12 TTB

6 Power Snatch

9 TTB

4 Power Snatch

6 TTB

2 Power Snatch

3 TTB

Rest 2min

12 Bar Facing Burpees

18 Wall Balls

10 Bar Facing Burpees

15 Wall Balls

8 Bar Facing Burpees

12 Wall Balls

6 Bar Facing Burpees

9 Wall Balls

4 Bar Facing Burpees

6 Wall Balls

2 Bar Facing Burpees

3 Wall Balls
Or

17.1ish

10 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

20 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

30 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

40 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

50 Alternating Single Arm Dumbbell Snatch

15 Dumbbell Facing Burpees

Thursday Lockdown WOD 14th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

12 Behind Neck Z Press

6 Dual KB Front Rack Lateral Box Step Overs

10 RDL

*mobs: Straddle Stretch + Tricep Box Stretch

STRENGTH

A: Push Press (On the 3min for 9min)

4×3 @8RPE

Slightly more load than last week

B: Deadlift

We are looking for about a 3% increase on last week, depending how it felt last week and how it feels today.

1×4 @8RPE

3×6 @8RPE (Roughly 85% of the above weight)

C: Upright Row (4×8 @8RPE)

*Slightly more load than last week

D: Dips (4×8 @8RPE)

Weighted if possible (more than last week)

STRENGTH Minimal – Zero Equip

EMOM 15min for quality and for reps

1. Dips in corner of kitchen bench or Bench Dips

2. Quadruped Crawl https://youtu.be/8y-C1wUb-3c

3. KB Deadbug https://youtu.be/pXcG0IH2Nkg

Metcon

Metcon (6 Rounds for time)

6 x 400m with Air Squats

1. 15 Air Squats into 400m run

2. 15 Air Squats at 200m mark

3. 15 Air Squats after 400m run

4. 4-6 Repeat as above

– Start each rep on the 4mins
OR

AMRAP 15min

24 Mountain Climbers

50 Double Unders

24 Air Squats

50 Double Unders

Wednesday Lockdown WOD 13th May

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 50 Dubs

10 S/L Bridge Hip Lifts

5 Clean Pull

5 Muscle Clean

5 Squat Clean

5 FS

*Mobs: Couch Stretch / Front Rack Stretch

Weightlifting

A: Clean (Build up to a challenging set of 2, touch and go)

then

On the 2:30 for 10min

2 reps at 90% of above

TnG desirable but not mandatory on the back-off sets

B: Deficit Clean Pull (4×4 @ 95% 1RM Clean)

1 inch deficit

Use straps

Reset each rep

C: Weighted Chin-ups (3×6 @8RPE)

*Slightly more load than last week

STRENGTH Minimal – Zero Equip

A) 1. Single Arm Bent Rows OR Body Row Under Kitchen Table

4x30sec e/s

A) 2. Single Arm Half Kneeling Strict Press OR Bent Over YTW https://youtu.be/2yKjdeYBLj0

4×5-10 e/s

A) 3. DB Side Plank Rotation OR Side Plank Rotation

4x30sec per side

https://youtu.be/eos77-f7Ifo

Metcon

Metcon (AMRAP – Rounds)

30min AMRAP

200m Run

12 Alternating Single Arm KB/DB Swing

200m Run

12 KB/KB Front Squats (6R,6L)

200m Run

12 Renegade Rows

*Renegade Row, 2 reps = push-up, row R arm, push-up, row L arm
Or

200m Run

12 Back Pack Swings or Thrusters

200m Run

12 Jumping Split Squat

200m Run

6 HR Push-ups

6 V-Snaps