Wednesday

Cajun CrossFit – Cajun60

View Public Whiteboard

Weightlifting

Positions – Overhead Squat (1-1-1-1-1)

Pausing Overhead Squat

5 sets of 1 rep with the following pauses:

3s at Quarter Squat

3s at Just Above Parallel

3s at Bottom

3s at Just Above Parallel

3s at Quarter Squat

Rest As Needed Between Sets
STIMULUS

– For each set, you’ll complete 1 overhead squat with 5 pauses on the way up and down.

– Use same weight for sets 1-3. Build for the last 2 sets.

– Score is heaviest load lifted.

Metcon

Metcon (AMRAP – Reps)

“Five O’Clock Somewhere”

AMRAP 5:

27 Power Snatches (95/65)

27 Burpees

27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:

21 Power Snatches (115/85)

21 Lateral Barbell Burpees

21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:

15 Power Snatches (135/95)

15 Barbell-Facing Burpees

15/12 Calorie Assault Bike
STIMULUS

– The reps will decrease each AMRAP as the weight increases each AMRAP.

– The type of burpee will change in each AMRAP working from a simple/fast version to a more complicated/slightly slower version.

– The weight on the 1st barbell should be something you could cycle for 20+ power snatches unbroken when fresh.

– The weight on the 2nd barbell should be something you could cycle for 15+ power snatches unbroken when fresh.

– The weight on the 3rd barbell should be something you could cycle for 10+ power snatches unbroken when fresh.

– The aim will be to meet or beat our score from the previous interval.

– Score is combined reps across the 3 AMRAP’s.

STRATEGY

1. Power Snatches: In the 1st interval, we are looking to cycle the bar for bigger sets. Let’s aim for 3-4 sets. In the 2nd interval, we are still looking to cycle the bar but smaller sets. Let’s aim for 5-6 sets. In the last interval, we can do sets but singles will likely be the choice made by most athletes. Let’s aim for quick singles on the this final bar or a mix of touch and go reps and singles.

2. Burpees: Even though the burpees change each round, we want to find a pace that is just outside our comfort zone on each variation. Let’s push ourselves a bit knowing that we can use the first few calories on the bike to recover before ramping up.

3. Assault Bike: Let’s aim for a pace that is just outside our comfort zone. We can take the first few cals to recover from the burpees but after that let’s ramp things up a bit.

4. We’ll likely either come close to finishing 1 round or get somewhere into the second round on each of these intervals.

MODIFICATIONS

Assault Bike:

– 40/28 Cal Row

– 400m Run

– 27/21 Ski

Leave a Reply

%d bloggers like this: