Cajun CrossFit – Cajun60
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