Cajun CrossFit – Cajun60
Strength
Grit Squats – Week 4A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Stimulus
– Building off of last week’s Grit Squats.
– Super set 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
8 Back Squats @ 69%
5 Front Squats @ 66%
Set 2
6 Back Squats @ 74%
5 Front Squats @ 68%
Set 3
4 Back Squats @ 79%
5 Front Squats @ 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
“Beach Ball”
AMRAP 20:
40 Wallballs (20 / 14 lb)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (50/35 lb)
Stimulus
– Conditioning Category: Pacer
– We should choose a wall ball weight that we could complete 50+ unbroken reps when fresh.
– If we can perform 7+ unbroken toes to bar when fresh, let’s complete this as written.
– The dumbbell should be a heavier weight than we are used to. These reps do not need to be touch and go but you should still be able to clear this station in ~1:00.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. We can try to push the wall balls here a little bit. With the row immediately after and a good opportunity to recover there, we can reach on the wall balls to get to the row a bit quicker. Aim to complete these in 1-4 sets.
2. We need to manage our toes to bar fatigue. 2-3 sets here with a quick break could be a good strategy instead of holding on for one big set.
3. With the opportunity to push the wall balls a bit, let’s stick with a smooth pace on the dumbbell here to set ourselves up to be ready to attack the wall balls in 2-3 sets.
Movement Prep
Practice Round:
10 Wallballs
8 Calorie Row
6 Toes to Bar
4 Dumbbell Snatches
Modifications
WALLBALL
– Thruster
– Jump Squat
– Reduce Weight
– Reduce Target Height
30/24 CALORIE ROW
– 24/18 Cal Assault or Echo Bike
– 24/18 Cal Ski Erg
– 30/24 Cal Bike Erg
– 24/18 Cal Air Runner
TOES TO BAR
– V-Ups
– Abmat Sit-Ups
– GHD Sit-Ups
– Knee Raises
DUMBBELL SNATCHES
– Kettlebell Swings
– Power Snatch