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Friday WOD Nov 10

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CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Bridge Up 2 x :20

Straddle Sit-ups 2 x 8

1 x Length Lateral Shuffle

Bottom Squat Hold x 1:00

Tabata Squats (AMRAP – Reps)

8 x 20sec on / 10sec off

score = lowest rep set

Gymnastics

Handstand Skill & Drills (No Measure)

a) Wrist warm-ups – work on mobility

b) Hollow + Arch Hold 5 x 30:30sec

c) Pelvis tuck (supine + prone)

d) HS Shrugs (nose to wall) 3 x 10

e) Balance Drill – take one foot off wall then tap away

– Kick up to HS practice, decelerate when feel hit wall

Focus on positioning then focus on balance.

f) Attempt walking with a spotter or solo! On your hands that is 😉

WOD Skill

*Power Jerk*

– Reach full hip extension in the drive

– Receive the bar with locked out arms

– Receive the bar in a sound partial squat

Metcon

Metcon (AMRAP – Reps)

Teams of 3, 5 x 3min Rounds:

15 Cal Row

+

20 Wall Balls

+

Max Rep Jerks (60-80kg/40-60kg)

*One person on each station

*Each to complete Row/WB’s

*Accumulate Jerk Reps as a Team

Thursday WOD Nov 9

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Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 x Sets

1 Length Bear Crawl

8 Beat Swings

8 Hollow Banded Dowel Pull-down

8 Goblet Squat w pause

Strength

Back Squat

10 Reps @60%

8 Reps @70%

6 Reps @75%

4 Reps @80%

Front Squat

5 Reps @60%

3 x 5 Reps @70%

Gymnastics Skill

**Bar Muscle Ups**

~ Kipping Swing – knees up and push the bar away with lats

*Aim to get knees about the length of your femur away from the bar

~ Pop hips towards the bar – maintaining straight arms so gaze is over the bar

~ If you have a good C2B Pull-up (no band) and a strong dip – attempt the transition otherwise transition from a box.

Metcon

Metcon (4 Rounds for time)

4 Rounds each for time of:

600m Run

6 Bar Muscle Ups

* Rest as needed between sets

Mod: From Box or C2B + Dips

Bootcamp

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Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

2 Rounds

100m Run

300m Airdyne

5 Plank walkouts to hip opener

10 Wide leg squats

Emu walk

Metcon (No Measure)

5 x 5

Banded Romanian Dead lift

Curtsy lunges with DB

Single leg Glute raises with DB

3 x 12 reps

Single leg DL

Banded side shuffle

Bulgarian split squats

DB step ups

MetCon

KAREN-150 wall balls

JAK Fit-Kids

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Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

500m Row or 400m Run

15 Good Mornings w BB

15 MB Sit to Stands

Hammy Stretch/Mobility

Back Squat (3RM)

GHD Sit-ups in between

Metcon (3 Rounds for time)

Add Rep Set:

Jump Squats

Shuttle Sprints

Shoulder Press

DB Thruster

Push-ups

V-ups

Burps

DB Snatch

Lunges

Wednesday WOD Nov 8

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Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

3 x Rounds

100m Run

Kick Up to Handstand for :15

Single Arm Press 5/5

Hollow Hold :20

Skin The Cat Low Rings x 3 (slow control)

*Wall Angels

*Shoulder Plate Ext Rotation

Handstand Push-up Strength

Handstand Push-ups (5 Sets)

Negatives x 5 reps

Rest 90 seconds

*Mod: Assist with a spotter

Metcon

Metcon (AMRAP – Reps)

20min Partner AMRAP:

6 Deadlifts, 180/120kg

4 Sync Burpees Over the Bar

2 Rope Climbs

20 Partner Wall Ball Sit-ups

50 DU’s

Tuesday WOD Nov 7

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Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

10 Lying Iron Cross Front/Back

3 x lengths – Front Support

3 x ME Parallette L-sit/tuck

3 x 5 Weighted Dislocations

Weightlifting

Specific W/U:

Hang Shrug

Hang Jump Shrug

Hang Shrug, Highpull

Shrug – Fast elbows – Front Rack

H.PC

Hang Power Clean (3-3-3-3-3-3-3)

* 10 Hollow Rocks Between sets

Skill

* Kipping Pullup

* DB Squat Clean/ DB Thruster

Metcon

Metcon (Time)

21-15-9 Reps

DB Squat Clean Thrusters (20/15)

Pull-ups

JAK FIT-Kids

By: 0

Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

100m Run

5 Jump out Burpees

10 Squats

2 Length Bear Crawl

2 Length Duck Walk

Kipping Pull-ups (5 x 5)

Hollow/Supermans

Bar Activations

Tap Swings

Kipping Pull Ups

Metcon (No Measure)

Rope Climbs

*Rope Pulls

*Rope Holds

Metcon (No Measure)

15 Mins

5 Ring Rows

10 Push Ups

15 Squats

100m Run

Monday WOD Nov 6

By: 0

Announcements

Happy Birthday to John McDonald 7th & Natasha Pearson 8th November

Saying goodbye to Resistance Bands for the Month of November..

CrossFit JAK Elite – CrossFit

Goodbye to Resistance Bands for the Month of November! 👋

Warm-up

Warm-up (No Measure)

Demo Pull-up w Dowel – pointing out Lat Activation

8 x 1 of complex –

1 Push-up + Plank Opp K2E + Bridge

Activation Drills:

3 x Rounds

10 Scap Pull-ups

8 Lat Banded Pull

10 Hollow Rocks

Gymnastics Strength Tests

1: Pull-ups (Max Strict)

OR…

Ring Rows (Max Strict)

2: Push-ups (Max Strict)

*C2F

3: Hollow Hold (3 x :20)

3 x rounds for quality

Score = Level

Level 1: Feet off, arms at ears

Level 2: Feet off, arms reaching

Level 3: Arms reach + 1 knee in

Level 4: Arms reach + both knees in

4: Handstand Push-ups (Max Strict)

Thin Mat or modify with a Box

OR…

Handstand (Max Hold)

1. Kick up to HS

2. Wall Walk

3. From Box

WOD Skill

* KB Snatch

* Goblet Squat

Metcon

Metcon (AMRAP – Reps)

4 x 2min AMRAPS

1 min Rest between

4 KB Alt Snatches

5 Burpees

6 Goblet Squats

*return to start at the top of every AMRAP