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Wednesday WOD Aug 30

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Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

8 Banded Horizontal Press (R&L)

8 Scap Pull-ups

:30 Relax to Hollow

X 2 Rounds

*Scorpion Stretch + Banded Lat

Weightlifting

A: Floor Press (3 x 5 @ 80%)

B: Pull-ups (4 x 3-5)

Adv: Weighted

Mod: Vertical L Ring Pulls

WOD

Metcon (Time)

4 Rounds:

400m Ball Run (9/6kg)

30 V-ups

20 Burpees

Tuesday WOD Aug 29

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Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

10 Wall Balls

1 Length Waiters Walk (ea arm)

X 3 Rounds

*Mobs: Hips/Shoulders

Weightlifting

Cluster (2-2-2-2-2)

Squat Clean to Thruster
10 GHD SU’s or 20 Weighted Sit-ups between sets

Gymnastics Skill

**BUTTERFLY C2B PULL-UPS**

WOD

Metcon (Time)

12-9-6-9-12 Reps

Thrusters (50/35kg)

C2B Pull-ups

*50 x DU’s between Rd’s

JAK Fit-Kids

By: 0

Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

200m Run

1 Length Bear Crawl + Reverse

15 Jump Squats

1 Length Tall Bear Crawl + Reverse

200m Run

Skill

Box Jumps / Rope climb

1) EMOTM – 100m Sprint + 2 BJ

100m Sprint + 4 BJ

100m Sprint + 6 BJ… AMRAP

2) 5min AMRAP – Rope Climbs

WOD

Metcon (Time)

12-9-6-3-6-9-12 Reps

Front Squats

Pull-ups

*7 Burpee Over Bar between sets

Monday WOD Aug 28

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Announcements

Happy Birthday Caitlin Pitt, 30 on Monday, Beau Dirty 30 Tuesday , Abbs and Jakey D on Saturday

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

1 Length Bear Crawl (hips low)

1 Length Reverse Bear Crawl

10 Dislocations

:30 Hollow Hold

10 Dislocations

:30 Hollow Hold

Weightlifting

Back Squat (3 x 5 @80%)

Gymnastics

3 x Rounds:

8 x Strict Knee Raises (start in active shoulder pos, finish in hollow)

5 x Pike HSPU (focus on hips up, hand pos creating tripod)

WOD

Metcon (AMRAP – Rounds)

EMOTM x 18

min1 – 150m Run

min2 – 20 KB P.Snatch *Alt arms

min3 – 15 TTB

Friday WOD Aug 25

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Announcements

Birthdays this week – Scott Crystal Monday, Liam McBarron Thursday, Chloe Duff & Nick Mastro Fryay!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

1 length x Lateral Plank Walk

20 x Scorpion Stretch

Weightlifting

Floor Press (5-5-5-5-5)

1st working set starting around 50% of 1RM

**Superset with max effort Push-ups**

Gymnastics Skill

**Parallette L-Sit/Tuck to Handstand**

Play around with this, use a spotter

Then…

3 x Rounds

10 Strict TTB

10 Archer Rows

1-3 x Eccentric Ring MU

WOD

Metcon (Time)

10 Squat Snatch (60/40kg)

150m Run

20 Wall Balls (10/8kg)

150m Run

30 Box Jumps (30/24″)

150m Run

4 Rope Climbs

150m Run

30 Box Jumps

150m Run

20 Wall Balls

150m Run

10 Squat Snatch

*Time Cap: 12min

Thursday WOD Aug 24

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Announcements

Birthdays this week – Scott Crystal Monday, Liam McBarron Thursday, Chloe Duff & Nick Mastro Fryay!

CrossFit JAK Elite – CrossFit

**Happy 21st Liam, you young son of a gun**

Warm-up

Warm-up (No Measure)

100m Run

BB Complex with empty bar – 5 DL + 4 H.P.C + 3 P.J

3 Hip Openers each side

X 3 Rounds

Mobs: Hip Flexors / Shoulders

Weightlifting

5 DL + 4 H.Power Clean + 3 P.Jerks (5 x Sets)

*Building

Kipping HSPU (5-4-3-2-1)

*Build to Max Deficit

Metcon

Liam’s 21st Birthday WOD (AMRAP – Rounds)

21 EMOTM

min1. 12 Pistol Squats (Alt) + 12 Hollow Rocks

min2. 8 Deadlifts 100/70kg + 8 TTB

min3. 9 Power Cleans 60/40 + 6 Bar Hops

min4. REST

**Last Minute – Max Burpees – goal = 21 Reps

JAK Bootcamp

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Announcements

Birthdays this week – Scott Crystal Monday, Liam McBarron Thursday, Chloe Duff & Nick Mastro Fryay!

CrossFit JAK Elite – JAK Bootcamp

Metcon (No Measure)

20 mins

2 length OH walking lunges KB

10 Windmills

10 Goblet squat w/3 sec hold bottom

10 DB strict press

10 Bulgarian split squats

*max effort L sit on Bar

EMOM x 3

10 DL+ 5 Burpees 40kg

10 PC+5 Burpees 40kg

15 Snatch 25kg

15 Thrusters 25kg

Then

3 rounds in pairs w/axel bar

15 Front squats each

15 STO

3 rounds

15 DB squats

15 DB over shoulder

Wednesday WOD Aug 23

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Announcements

Dalecki GymNasty Workshop Sun Aug 27th, MUST REGISTER NOW & ONLINE – Link on JAKarellis page or Dalecki website
Birthdays this week – Scott Crystal Monday, Liam McBarron Thursday, Chloe Duff & Nick Mastro Fryay!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

8min AMRAP

150m Run

20 KB SDLHP

1 Length Front Support Walk

1 Length Emu Walk

*Mobs: Hammys / Lats

Weightlifting

Deadlift (5-3-2 Reps)

75, 85, 95%

Gymnastics

Bar Holds

Hold in Pull-up or Chin-up position, reverse Tabata (10sec on, 20sec rest x 8)

Ring Dips (5 x 5)

*Strict bottom half bro reps

WOD

Metcon (5 Rounds for time)

5 Rounds, each for time:

9 KB Thrusters (24’s/16’s)

9 C2B Pull-ups

200m Run

JAK Fit-Kids

By: 0

Announcements

Dalecki GymNasty Workshop Sun Aug 27th, MUST REGISTER NOW & ONLINE – Link on JAKarellis page or Dalecki website
Birthdays this week – Scott Crystal Monday, Liam McBarron Thursday, Chloe Duff & Nick Mastro Fryay!

CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

200m Run

10 Ring Rows

5 Inch Worm + Push-up + Hip Openers

X 3 Rounds

Skill/Strength

DB Snatch

KB Swings

Ring Dips

NFT, go for quality Reps:

10-15-20-15-10

WOD

Dirty Annie (Time)

50-40-30-20-10

Double Unders

Situps

*after each round, 5 C&J (60/40kg)
Mod: C&J with DB’s or 40/27.5kg