Cajun CrossFit – Cajun60
Alternating On The 1:30 x 12 Minutes (4 Rounds):
1-2 Strict Chest To Bar Pull-Ups
2-4 Strict Pull-Ups
4-8 Strict Handstand Push-Ups
25-75 ft. Handstand Walk
At the 0:00 complete strict chest to bar pull-ups, strict pull-ups, and strict handstand push-ups (your choice on reps of each). At 1:30, complete a 25-75-ft. handstand walk. At 3:00, you’ll go back to chest to bar, pull-up, and handstand push-ups. At the 4:30, you’ll go back to the handstand walk. You’ll continue in this fashion until the clock reaches the 12:00 mark.
– We are looking for good quality reps over speed here.
– Mark complete when finished.
STRICT CHEST TO BAR
– Strict Pull-Ups
– Ring Rows
– Ring Rows
STRICT HANDSTAND PUSH-UPS
– Box Handstand Push-Ups
– Pike Push-Ups
– Dumbbell/Kettlebell Overhead Carry
– Handstand Hold Practice
– :20-30s Handstand Hold Against a Wall
27 Deadlifts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes To Bar, 27/21 Calorie Row
Barbell – 205/145 lbs
– Conditioning Category: Threshold
– Choose a moderate barbell weight that you can complete in sets of 5 at a minimum during the workout.
– Choose a toes to bar number that allows you to clear the opening set in 2 minutes or less.
THE BIG TAKEAWAYS
1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.
2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you’re chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.
TOES TO BAR
– Reduce Reps
– Knees to Chest
– 2x Abmat Sit-Ups
27/21 CALORIE ROW
– 21/15 Calorie Assault Bike or Ski
– 400m Run