Cajun CrossFit – Cajun60
Weightlifting
Pulling – Clean (5-5-5-5-5)
5 Sets:
3 Low-Hang Clean Deadlifts
2 Low-Hang Clean Pulls
Rest as needed between sets.
STIMULUS
– The intention is unbroken sets.
– This is going to strengthen our pull and our grip.
All percentages based off 1RM Clean:
Set 1 – 70% of 1 RM Clean
Set 2 – 73% of 1 RM Clean
Set 3 – 76% of 1 RM Clean
Set 4 – 79% of 1 RM Clean
Set 5 – 82% of 1 RM Clean
Strength
Bench Press
Part A – 3 sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Rest 2:00 between sets
Part B – 1 Set:
Max Reps Bench Press
STIMULUS:
– All percentages based off your 5RM Bench Press:
Part A – 95%
Part B – 73%
Metcon
Metcon (Time)
“Shin Guard”
For Time:
9-15-21:
Burpee Box Jump Overs (24/20)
Power Clean and Jerks (135/95)
STIMULUS
– Complete box-facing burpees.
– The barbell should be a weight we could complete 15+ clean and jerks unbroken when fresh.
STRATEGY
– We can approach the workout in 2 ways. We can push the burpee box jump overs and go steady singles on the barbell OR we find a steady pace on the box and aim to cycle the bar.
– Let’s aim to tackle the weaker movement today and get outside our comfort zone.
– If cycling the bar, 2-3 sets works great or a mixture of touch and go reps and singles.
MODIFICATIONS
Burpee Box Jump Overs
– Burpee to Target
– Regular Burpees
– Bar-Facing Burpees