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.
– 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