Cajun CrossFit – Cajun60

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Box Squat (2-2-2-2-2-2-2-2-2-2)

On the Minute x 10:

2 Box Squats

All sets at 70% of 5RM Back Squat (up 5% from last week).

– This will be a back squat to a box.

– Set the box height at parallel or as close as you can.

– Input the weight you used across as your score.


Overhead Squat (5-5-5-5-5)

3 Sets:

1 Pausing Overhead Squat

4 Overhead Squats

Rest As Needed Between Sets

– On the 1st rep of each set, pause in the bottom for 3s. Remaining 4 reps do not have a pause.

– Barbells taken from the rack.

Percentages based on 1RM Overhead Squat:

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%


Metcon (Time)


For Time:

50 Double-Unders

20 Overhead Squats (135/95)

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

50 Chest To Bar Pull-Ups

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

20 Overhead Squats (135/95)

-The barbell should be moderately heavy. Something you could complete 10+ overhead squats unbroken when fresh.

– The double unders should be about a 30-45s effort.

– If you cannot complete 15+ chest to bar unbroken when fresh, let’s reduce the reps or modify the movement.


1. Let’s breathe and recover on all double under sets. Keep the grip and shoulders as relaxed as possible.

2. Aim for 2-3 sets on the overhead squats.

3. Find a moderate pace on the row. Guys can aim to row 1000 cals per hour or more. Ladies can aim to row 850 cals per hour or more.

4. Shoot for somewhere between 3-7 sets on the chest to bar.


Double Unders

– 1.5x Single Unders

– Line Hops

Overhead Squats

– Single Dumbell

-Front Squats

Calorie Row

– 25/18 Cal Assault Bike

– 500m Run

– 25/18 Cal Ski

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