Cajun CrossFit – Cajun60
Weightlifting
Positions – Front Squat
6 Sets:
1 Pausing “One and One Quarter” Front Squats
1 Front Squat
Pausing “One and One Quarter” Front Squat:
– 1s Pause at Bottom of Squat
– 1s Pause just below Parallel
– Return back to bottom and explode to standing position.
STIMULUS
All percentages based on 1RM Front Squat:
Set 1 – 60% of 1RM Front Squat
Set 2 – 63% of 1RM Front Squat
Set 3 – 66% of 1RM Front Squat
Set 4 – 69% of 1RM Front Squat
Set 5 – 72% of 1RM Front Squat
Set 6 – 72-75% of 1RM Front Squat
Metcon
Metcon (Time)
“Shuffle The Deck”
On the 3:00 x 3 Rounds:
10/7 Calorie Assault Bike
10 Chest To Bar Pull-Ups
10 Thrusters (95/65)
Directly into…
On the 3:00 x 3 Rounds:
10 Thrusters (95/65)
10 Chest To Bar Pull-Ups
10/7 Calorie Assault Bike
STIMULUS
– Looking for a weight on the barbell that you could complete 15+ thrusters unbroken when fresh. Looking for unbroken sets of 10 in the workout.
– If you cannot complete 15+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.
– Your score will be your slowest of any round.
STRATEGY
1. We are looking for hard efforts on these intervals but not full sprints. We want no more than 2:00 of work and no less than 1:00 of rest per round.
2. On the bike, let’s pedal at a pace outside our comfort zone. This should be about a :40s effort.
3. Let’s aim for no more than 2 sets on the chest to bar. Ideally, these are unbroken. However, knowing we want to go unbroken on the thrusters, 1 break here may be needed.
4. We are shooting for unbroken sets on the thrusters. These do not need to be fast reps.
MODIFICATIONS
Assault Bike
– 14/10 Cal Row
– 10/7 Cal Ski
– 100m Run
Chest To Bar Pull-Ups
– 5 Strict Chest To Bar
– Chin Over Bar Pull-Ups
– 7 Strict Chin Over Bar Pull-Ups