Workout Of The Day

Tuesday WOD 10th September

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

5 Inchworm to Hip Openers

1 Length Spiderman Crawl

10 Goblet Squats

Strength

Front Squat (Build up to 1×6 @9RPE)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9min

200m Run

15 Wall Balls

10 Burpees

Rest 1min

AMRAP 9min

250m Row or 10/8 Cal Bike

10 Jump Lunges

1-2 Rope Climbs or 10 Pull-ups

EXTRAS

2 x 10

Standing Arnold Press

2 x 10

DB Bent Over Row

Monday WOD 9th September

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15cal Bike/Row/Ski/200m Run

12 Banded Goodmornings

12 Deadbugs

Strength

Deadlift (Build up to 1×6 @9RPE)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scale MU: Box MU’s or Jumping C2B

EXTRAS

3 Rounds:

20 Hollow Rocks

15 GHD Sit-ups

10 Strict TTB or Knee Raises

JAK Circuit FIT – Monday

CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min on Bike or Rower

– Scap Pull-ups

– Bear Crawl

– Banded Good mornings

– Hip Openers

Metcon (No Measure)

5 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

12 Suitcase Deadlifts

9 BB H. Cleans

6 S2OH

200m Run

JAK Fit Kids

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

10 Push Ups

10 Sit Ups

10 Dislocations

100m Run

Strength

3 x 10 Reps

Goblet Squats

Plate Sit-ups

DB Floor Press

Metcon (Time)

1km Row

*EMOTM 3 Burpees

Metcon (Time)

15-12-9-6-3

Devils Press

Pull Ups

*In Between Sets 200m Run

Saturday Partner WOD

CrossFit JAK Elite – CrossFit

Metcon (Time)

Share Reps

70 Wallball 9/6kg

60 DB S2O 22.5/15kg

50 DB Box Step Ups

40 DB Hang Clean & Jerk

30 Dual DB Squat Clean

20 Devil Press

10 Man Makers

20 Devil Press

30 Dual DB Squat Clean

40 DB Hang Clean & Jerk

50 DB Box Step Ups

60 DB S2O 22.5/15kg

70 Wallball 9/6kg

30min Time Cap

Friday WOD 6th September

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Lizard Crawl

12 Goblet Squats

12 shoulder Taps in Push-up position

Strength

Pull-ups (4 x Submax)

** 2-3 Wall Walks between

Metcon

Metcon (AMRAP – Reps)

AMRAP 8min

200m Run

15 KB Swings 24/16kg

Rest 2min

AMRAP 8min

12cal Row

10 Push-ups

Rest 2min

AMRAP 8min

10/8cal Bike

8 Dual DB Thrusters 22.5/15kg

Thursday WOD 5th September

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Snatch High Pulls from high hang

12 Kip Swings

Strength

Front Squat (3×6 @8.5RPE across)

**Superset with Muscle Up practice or Dip Strength**

Skill

Power Snatch Tech

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

5 Bar Muscle Ups or 10 CTB/Pull-ups/Ring Rows

10 Power Snatch 45/27.5kg

25 Wall Balls

200m Run