Cajun CrossFit – Cajun60

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Pressing Capacity

3 Sets:

Near Max Effort Ring Push-Ups

Rest as needed between sets.

1 Set:

Near Max Effort Tempo Double Dumbbell Bench Press (50/35)

*Tempo – 5s Down, Regular up.

– Set the rings low to the ground or if you do not have rings that go low enough, elevate the feet on a box. Full range of motion is locked out elbows at the top and shoulders to rings in the bottom.

– “Near max effort” implies that we are completing as many reps as possible until we get to our first slower or “sticky” rep or when the tempo is about to break rhytm.

– Aim to rest 2:00+ minutes between sets of ring push-ups.


Ring Push-Ups

– Deficit Push-Ups

– Hand-Realease Push-Ups

– Regular Push-Ups


Metcon (Time)


For Time:

50/35 Calorie Assault Bike

100 Double-Unders

1,500m Row

100 Double-Unders

50/35 Calorie Assault Bike

– The bike should take between 3-4 minutes.

– The double-unders should take 1-2 minutes.

– The row should take between 5-7 minutes.


1. This workout is all about what happens in the back half. Let’s be mindful of this on the front half.

2. Aim for a consistent pace on the first bike. Ladies should try to hold over 200 watts while gentlemen can try to hold over 300 watts on the assault bike.

3. If double unders are a tougher movement for you or you tend to fatigue quickly, we can plan breaks at half way or every 20-25 reps in order to chip away at the 100 reps. If you are proficient, let’s try to stay moving and relax the shoulders and grip as much as possible.

4. On the row we set small little check points along the way to help it go by a little faster. This can be every 100m, 250m, or every 500m. This does not mean stop abd take a break, this is just a mental check point to reach along the way. 5s slower than your usual 2K pace on the row may be helpful in making sure you find a sustainable pace.


Assault Bike

– 800m Run

– 70/50 Calorie Row

– 50/35 Calorie Ski


– 1,500m Run

– 3,000m Bike

– 1,000m Ski

Double Unders

– 150 Single Unders

– 100 Line Hops

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