Tuesday

Cajun CrossFit – Cajun60

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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.

– Looking for a double overhand grip as well as hook grip.

– Repeat from last week, building upon the percentages by 5%.

All percentages based on 1 RM Clean:

Set 1 – 75% of 1 RM Clean

Set 2 – 78% of 1 RM Clean

Set 3 – 81% of 1 RM Clean

Set 4 – 84% of 1 RM Clean

Set 5 – 87% 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
All percentages based on 5RM Bench Press:

Part A – 100%

Part B – 76%

Metcon

Metcon (AMRAP – Rounds and Reps)

“Meet The Press”

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95/65 lbs
STIMULUS

– The weight on the bar should feel light. It should be a weight that you can cycle for 10+ strict presses unbroken when fresh.

– If you cannot complete 12+ toes to bars unbroken when fresh, let’s reduce the reps slightly or modify the movement.

– Barbells must come from the floor.

STRATEGY

THE BIG TAKEAWAYS

1. Aim for 1-3 sets on the toes to bar.

2. Shoot for 1-2 sets on the strict presses.

3. Aim fir 2 sets on the push presses.

4. Shoot for 2-3 sets on the push jerks.

5. We want to go for bigger sets on the gymnastics and the barbell so let’s be sure to pace the bike so that we can stick to our game plans on the other movements.

MODIFICATIONS

ASSAULT BIKE

– 20 Cal Row

– 300m Run

– 15 Cal Ski

TOES TO BAR

– Knees to Chest

– Toes To As High As Possible

– 18 Sit-ups

– V-Ups

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