Cajun CrossFit – Cajun60
Strength
Bench Press (4-2-4-2-4-2)
All percentages based on 5RM Bench Press:
4 Reps @ 80%
2 Reps @ 95%
4 Reps @ 80%
2 Reps @ 100%
4 Reps @ 80%
2 Reps @ 105%
– Score is your heaviest set of 2 reps.
Weightlifting
Clean Pulls
5 Sets:
1 Clean Deadlift
2 Hang Clean Pulls
:5s Pause at Hang (Knee Level)
1 Hang Clean Pull
Rest As Needed Between Sets
STIMULUS
– Sets are intended to be completed unbroken.
All percentages based on 1RM Clean & Jerk:
Set 1 – 80%
Set 2 – 85%
Sets 3+4+5 – 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
“#Dead”
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35)
10/7 Calorie Assault Bike
STIMULUS
– Conditioning Category: Threshold
– The barbell should be a weight that you could complete 15+ deadlifts unbroken when fresh.
– The dumbbells should be a weight you could complete 15+ push presses unbroken when fresh.
STRATEGY
THE BIG TAKEAWAYS
1. Aim for 1-2 sets on the deadlifts and push presses.
2. Pace the bike in a way that will allow you to hold on for big sets on the deadlifts and push presses.
3. Try to find a steady pace throughout this workout. No need to sprint through any station.
MODIFICATIONS
Assault Bike
– 14/10 Calorie Row
– 100m Run
– 10/7 Calorie Ski