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Friday WOD Nov 3rd

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CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

5 x Inchworm to Hip Openers

10 x Straddle Sit-ups w pause

15 x Leg Swings each side

*Hammy / Chest mobs

Strength

Deadlift (6-8 Reps @ 3011 Tempo)

Push-ups (10-15 Reps @ 2011 Tempo)

Opp Hand to Foot V-Sit (10-15 Reps @ 2011 Tempo)

Lying face-up, bring your R Hand to L Foot. Continue to alternate.

Metcon

Metcon (Time)

5 Rounds:

10 Deadlifts (102/70kg)

15 TTB

200m Run

Thursday WOD Nov 2

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CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

With an empty bar, 3 sets – 5 Reps of:

Clean Pull

Muscle Clean

Front Squat

Jerk

*20 DU’s between sets

Weightlifting

**RETEST**

IN 30 MINUTES, ESTABLISH A HEAVY 3-2-1 FOR THE BELOW LIFTS:

Muscle Clean

*Work up to a heavy triple*

Paused Front Squat

*Work up to a heavy double*

– 3sec Pause in bottom position –

Clean and Jerk

*Work up to a heavy single*

Finisher

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 P.Snatch (40/27.5kg)

3 Bar MU or 5 C2B

7 Burpees

JAK Bootcamp

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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)

10 EMOM- Work on weakness

E.g 5 Pull ups, DU’s, Ring Rows, TTB

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 Shuffles

DB step ups with Bar 30kg

Wednesday WOD Nov 1

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CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

With an empty bar:

3 x Muscle Snatch + Snatch PP + Snatch Balance

100m Run

X 3 Sets

*OH Mobs

Weightlifting

**RETEST**

IN 30 MINUTES, ESTABLISH A HEAVY 3-2-1 FOR THE BELOW LIFTS:

Muscle Snatch

*Work up to a heavy triple*

Snatch Balance

*Work up to a heavy double*

Snatch

*Work up to a heavy single*

Finisher

Metcon (AMRAP – Rounds)

EMOTM x 10

3 HSPU or 5 HRPU

6 SDLHP (50/35kg)

9 Jump Squats

Tuesday WOD Oct 31

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CrossFit JAK Elite – CrossFit

Happy Halloween Legends πŸŽƒ πŸŽŠπŸ‘»

Warm-up

Warm-up (No Measure)

400m Run, then with an empty bar – 10 OHS, 10 Press Behind the Neck

*Shoulder mobs

Weightlifting

Snatch Balance (2-2-2-2-2)

*PAUSED*

Start @ 60-65%

Push Press + Jerk Behind the Neck + Jerk (5 Sets)

**5 Sec Hold in Split

WOD

Living Vs. Zombies (Time)

2 Rounds:

13 Push Press (40/30kg)

31 Double Unders

20 Wall Balls (9/6kg)

Rest 2min

2 Rounds:

10 Squat Clean Thrusters (40/30kg)

13 Burpees

14 Box Jump Overs (24/20″)

** Two Groups (living and the Zombies) If the Zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living become zombies and zombies become the living.

JAK Fit-Kids

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CrossFit JAK Elite – JAK Fit-Kids

**Happy Halloween**

Warm-up (No Measure)

200m Run

10 G2OH

10 Walking Lunges

X 2 Rounds

Skill/Strength

* Press – Strict Press / Push Press / Jerk

* Wall Balls

In teams of two ~ 4 Rounds

1 Strict / 2 Push Press / 3 Jerk

10 x Wall Balls

Living Vs. Zombies (Time)

2 Rounds:

13 Push Press (40/30kg)

31 Double Unders

20 Wall Balls (9/6kg)

Rest 2min

2 Rounds:

10 Squat Clean Thrusters (40/30kg)

13 Burpees

14 Box Jump Overs (24/20″)

** Two Groups (living and the Zombies) If the Zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living become zombies and zombies become the living.

Monday WOD Oct 30

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CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 x Rounds:

100m Light Plate Run

10 Goblet Squats

1 Length Duck Walk

1 Length Lateral Shuffle

Weightlifting

Back Squat (1RM )

*Work up to your heaviest for 1 Rep

Metcon

Harper (AMRAP – Rounds)

23-Minute AMRAP of:

9 Chest-To-Bar Pull-Ups

15 Power Cleans, 135#

21 Air Squats

400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here

JAK Bootcamp

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CrossFit JAK Elite – JAK Bootcamp

Warm-up (No Measure)

Warm up

3 rounds

150m runs

2 length Duck walk

10 Walk out to hip opener

10 Thread the needle

10 Bar shoulder activations

Metcon (No Measure)

3 x 10

Single Leg DL

Goblet Squats

Bulgarian split squat

3 x 10

Single arm KB press

Bar shoulder acitvations

Ring Rows

Band Lat Pulldown

2 Rounds

50 Wall balls

40 Sit ups

30 SDHP KB

20 Burpees

10 Dips

150m run