Cajun CrossFit – Cajun60
Strength
Grit Squats – Week 1A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
STIMULUS
– Super set means that we’ll complete our back squats, quickly change our weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based off 5RM Back Squat (both front and back squat barbells).
Set 1:
10 Back Squats @ 60%
5 Front Squats @ 60%
Set 2:
8 Back Squats @ 65%
5 Front Squats @ 62%
Set 3:
6 Back Squats @ 70%
5 Front Squats @ 64%
Metcon
Metcon (Time)
“Front Burner”
For Time:
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)