Cajun CrossFit – Cajun60
Strength
Back Squat Benchmark
5-Rep Max
– Aiming to find a baseline in which we will build upon throughout this cycle.
– A good place to shoot for is roughly 80% of your current 1 RM back squat.
– Record your heaviest successful set of 5 reps.
Metcon
Metcon (Time)
5 Rounds For Time:
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)
– The handle of the dumbbell is either in your hand or resting on your shoulder. Always keep one hand in contact with the dumbbell. Alternate legs on the lunges but no standard on which shoulder you hold the dumbbell on.
-Alternate hands every rep on the single arm devil presses.
– Shoot for big sets on the wallballs (1-3 sets).
-Controlled pace on the lunges. Catch your breathe and take your time.
– Steady pace on the single arm devil presses. Fastest way to switch hands is on the way down from overhead (similar to a dumbbell power snatch).