Cajun CrossFit – Cajun60
Metcon
Metcon (Weight)
On the Minute x 3:
20 Double-Unders
5 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
4 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
3 Deadlifts
Stimulus
– All deadlift sets should be completed unbroken
– We will record all 9 rounds of weight lifted.
– Score: Max Load
All percentages are based on our 1RM deadlift.
Sets of 5 Deadlifts – 60-70%
Sets of 4 Deadlifts – 65-75%
Sets of 3 Deadlifts – 70-80%
Metcon
Metcon (Time)
“U Can’t Touch This”
For Time:
21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run
Barbell: 225 / 155 lb
Stimulus
– We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.
– Score: For Time
Strategy
THE BIG TAKEAWAYS
1. We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.
2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.
3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.
Modifications
DEADLIFT
– Double Dumbbell or Kettlebell
– Reduce Weight
LATERAL BARBELL BURPEES
– Bar Facing
– Burpee to Target
200 METER RUN
– 250m Row or Ski
– 500m Bike
– 150m Air Runner