Cajun CrossFit – Cajun60
Grit Squats – Week 2B
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets
Stimulus
– Superset means that we’ll complete our back squats, quickly change out 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 on 5RM Back Squat (both front and back squat barbells).
Set 1:
7 Back Squats – 73%
5 Front Squats – 68%
Set 2:
7 Back Squats – 78%
5 Front Squats – 70%
Set 3:
7 Back Squats – 83%
5 Front Squats – 72%
Metcon (AMRAP – Rounds and Reps)
“Wall to Wall”
AMRAP 15:
30 Double Unders, 15/12 Calorie Row
10 Wallballs 20 / 14 lb
30 Double Unders, 15/12 Calorie Row
20 Wallballs 20 / 14 lb
30 Double Unders, 15/12 Calorie Row
30 Wallballs 20 / 14 lb
…
[Add 10 Wallballs Per Round]
Strategy
THE BIG TAKEAWAYS
1. With the reps on the ball increasing each round, it can be helpful the break these reps up from the beginning. It’s not about the size of the set. Big sets can zap our energy for the other two movements and cause us to take longer rest, especially as the reps climb. Sets of 5-10 with quick breaks between should get the job done.
2. There can be a lot of transitions in the workout today, so make it a goal to get in and out of the rower quickly and to get the hands on the rope and ball as soon as you can. Have the “just start” mentality.