Cajun CrossFit – Cajun60
Weightlifting
On The 0:00…POSITIONS: PART A (12-12-12)
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 Each Leg)
STIMULUS
Percentages based on 1RM Front Squat:
Set 1 – 55% of 1RM Front Squat
Set 2 – 60% of 1 RM Front Squat
Set 3 – 60-65% of 1 RM Front Squat
On The 8:00… POSITIONS: PART B (12-12-12)
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 Each Leg)
STIMULUS
– Athlete’s choice on weights for this piece.
– The Bulgarian Split Squat is performed with the back foot raised on a bench with only the laces on your shoes resting on the bench. From there, you’ll squat back and down as far as you can before standing. Your knee will not likely hit the floor so the way to know you got low enough is if your front leg is at least at a 90 degree angle to the bottom.
– Dumbbells will be held down by the sides.
Metcon
Metcon (AMRAP – Reps)
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
STIMULUS
– First barbell: Should be on the lighter side – something you could complete 20+ reps unbroken when fresh.
– Second barbell: Should be slightly heavy – something you could complete 15+ reps unbroken when fresh.
– Last barbell: Should be slightly heavier than the second barbell – something you could complete 10+ reps unbroken when fresh.
STRATEGY
1. Let’s definetly break up the wallballs on the 50 and 35. Let’s shoot for 2-5 sets on the 50 and 2-4 on the 35. We want to be able to get straight to work on the deadlifts after the last wallball so let’s pick a breakup strategy that will best allow for that.
2. The aim is for unbroken deadlifts on all rounds, however, 1 break is okay. If we are needing more than one break, the barbell is too heavy.
3. Let’s pace our burpees so that we can hold on for bigger sets on the deads. Stepping up on the burpees are okay as long as both feet take off at the same time.