Workout Of The Day

MONDAY 17th FEBRUARY

CrossFit JAK Elite – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Paused Back Squat (4 x 6 @ 55%)

3 seconds on the way down

2 seconds at the bottom

Fast Up

3 Position Snatch (1 x @ 60%, 1 x @ 65%, 4 x @ 70%)

1 @ high hang (pockets)

1 @ knee

1 @ floor/mid shin

Snatch Pull (6 x 2 @ 95%)

Metcon

Evolve Health Illawarra Girls

Metcon (AMRAP – Rounds and Reps)

With a Partner…. 12 Min Time Cap

Annie

50-40-30-20-10

Double Unders

Sit-Ups

Amanda

9-7-5

Muscle Up’s

Snatch (60/40kg)

Grace

30 Clean & Jerks (60/40kg)
* No minimum work requirement. One athlete working at a time, share reps & change at any time.

Scaled

50/27.5kg

DU – Singles 1:2

Muscle Up – Toes 2 Rings 1:3

Squat Snatch – Power Snatch 1:1

Jak Fit Kids week 3 Monday

CrossFit JAK Elite – JAK Fit-Kids

Kids warm up (No Measure)

5 Broad Jumps

10 Horizontal Ring Row

15 squats

X 3 sets

Strength

1a) Strict Barbell Press 5×10

1b) Horizontal Row/ Chin 5×8

1c) Front Squats 5×10

Metcon (Time)

1) Partner Shuttles (10,20,30) x 5

2a)10,8,6,4,2 Burpees

2b) 20,40,60,80,100m shuttle

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

2 Min Airdyne

Then 2 Rounds

2 Lengths Bear Crawls

2 Lengths Band Shuffles

10 Scap Pull Ups

10 Dislocations

Metcon (No Measure)

8 Min AMRAP

10 Cal Airdyne

10 DB Walking Lunges

20 Mt Climbers

2 Min Rest

8 Min AMRAP

Add a rep each round

1 Goblet Squat

1 Burpee

1 Sit Up

Then 2, 3, 4, 5 etc

2 Min Rest

8 Min AMRAP

Sled up and back

10 Ring Rows

10 Jump Squats

12 DB Snatch

Saturday Bring A Friend Session

CrossFit JAK Elite – CrossFit

Metcon (Time)

Partner Up! (Share Reps)

3 Rounds

30 KB Swings

30 Power Clean 60/40kg

30 Front Squat

20 Shoulder 2 Overhead

20 HSPU

20 TTB

10 Rope Climb

10 Pistols (each leg)

10 Power Snatch

30min Time Cap

FRIDAY 14th FEBRUARY

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Length Spiderman Lunges

10 Scap Pull-ups

10 Banded Kick Backs ea side

3 Rounds with an empty Barbell

3 Muscle Cleans

3 Front Squats

3 Push Press

5 Back Squats

5 Bent over Rows

Weightlifting

Front Squat (3 x 1 @ 100%)

Walking Lunges (3 x 12)

Use DB’s or KB’s

Valentine’s Day WOD

“BREAK UP / MAKE UP” (Time)

With a partner:

Part A) “The Break Up”

Against your partner

DEATH BY:

KB Swing 24/16

Burpees

1st min=1 KB Swing + 1 Burpee

2nd min=2 KB Swing + 2 Burpees

…and so on until failure

— 2 Min Rest —

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.

Cash-out:

300 Double Unders (shared)

EXTRAS

Glute-Ham Raises (4 x 15)

V-ups (4 x 15-20)

KB Side Bends (4 x 10 ea side)

THURSDAY 13th FEBRUARY

CrossFit JAK Elite – CrossFit

Warm-up

Weightlifting

Deadlift (5 x 3 @ 75%)

The Mangos

Metcon (Time)

The Mangos

12min Time Cap

Partner Up, share reps however you like

3 Rounds

25 Alt DB Snatches

20 Alt Pistol Squats

15 Single DB Box Step Over

10 Toes 2 Bar

5 Rope Climbs

*Remaining time Max Wallballs (9/6kg)
RX: 22.5/15kg

Scaled: 20/10kg

JAK FITKIDS 12/2/2020

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds:

10x Hand Stack Kick Ups

10x Duck Walks/ Sumo Squat

5x Goblet Squat Holds (10sec)

20x Jumping Jacks

STRENGTH (JAK FITKIDS)

1) Deadlift 5×5 @ 7rpe

Metcon (Time)

5 Rounds for Time:

10x Thrusters (Empty Bar)

10x TTB/ Knee Raises/ Lying Leg Raise

5x Handstand Wall Walks