Cajun CrossFit – Cajun60
Strength
Front Squat
Alternating EMOM x 10 (5 Rounds)
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
STIMULUS
– If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump to support with a 3 second count down).
– Your score will be heviest weight lifted.
All percentages based on 1 RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
MODIFICATIONS
RING DIPS
– Box Dips
– Bench Dips
– Banded Ring Dips
– Ring Dip Negatives
Metcon
Metcon (AMRAP – Rounds and Reps)
“Teardrop”
AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row
STIMULUS
– Conditioning Category: Threshold
– Athletes can expect somewhere between 3-4 rounds in this workout.
– Score: Round + Reps (1 Meter = 1 Rep)
STRATEGY
THE BIG TAKEAWAYS
1. Aim for unbroken sets on the double unders. If you are proficient at doubles, try to keep your jumps low in order to save the legs.
2. Find a steady pace on the air squats that will allow you to stay moving each round.
3. Take the first 10-20s to get the legs back on the row. From there, settle into a pace that is right around your 2k pace or maybe even little faster if you feel good.
MODIFICATIONS
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
500/450m ROW
– 450m Run
– 30/24 Calorie Bike
– 450/400m Ski