Cajun CrossFit – Cajun60
Strength
Grit Squats – Week 3B
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:
6 Back Squats @ 76%
5 Front Squats @ 70%
Set 2:
6 Back Squats @ 81%
5 Front Squats @ 72%
Set 3:
6 Back Squats @ 86%
5 Front Squats @ 74%
Metcon
Metcon (Time)
“The Spins”
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike
On the Minute (Including At The 0:00): 6 Alternating Dumbbell Power Snatches 50 / 35 lb
Stimulus
– Conditioning Category: Threshold
– If you cannot string 7+ kipping handstand push-ups when fresh, reduce the reps or modify the movement.
– The dumbbell should be a weight you can complete unbroken every minute.
Strategy
THE BIG TAKEAWAYS
1. With the dumbbell snatches interrupting our work each minute, we want to aim for a solid effort on the bike, double unders, and handstand push-ups. We can choose to use the entire 45s or save 5-10s at the end of each minute to transition to the dumbbell.
2. The dumbbell snatches will eat up about 15s of time each minute, leaving us with 45s to work before being interrupted again. In 45s you can aim to complete 9+ cals on the bike, 45+ double unders, and 10+ handstand push-ups. Using these numbers as a guide can help make our decisions on when to break and when to transition can be helpful.
3. Be diligent about your transitions. Have that “just start” mindset when moving to each station so that we don’t lose extra seconds.
Modifications
30/24 CALORIE ASSAULT BIKE
– 30/24 Echo Bike, Ski, or Assault Run
– 24/18 Calorie Row or Bike Erg
– 400m Run
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
KIPPING HANDSTAND PUSH-UPS
– Reduce Reps
– Double Dumbbell Push Presses
– Kipping Handstand Push-Ups To 1-2 AbMats
– 15 Strict Handstand Push-Ups
ALTERNATING DUMBBELL POWER SNATCHES
– Reduce Load
– Kettlebell Swings
– Light Barbell Power Snatches