Cajun CrossFit – Cajun60
Metcon
Metcon (AMRAP – Reps)
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jump Overs (24″/20″)
Stimulus
– Conditioning Category: Sprint
– Even with the weight increasing each round, we should be able to complete each set of front squats unbroken.
– We will record the rounds plus reps of each couplet and total them.
– The run does not count in our scoring
– Score: Rounds + reps with our overall score being the sum total.
Strategy
THE BIG TAKEAWAYS
1. It’s not worth pushing the run if we can’t get right to work immediately after. Find a pace that allows us to get right to work on the barbell.
2. There is not need to rush through the squats. We are looking for smooth and controlled reps with full range of motion (hips below knees in the bottom, hips open shoulders upright at the top).
3. Let’s stay smooth to “recover” on the burpee box jump overs.
4. With 5 minutes of rest between rounds, we can feel comfortable pushing these intervals hard.
Modifications
400 METER RUN
– 300m Air Runner
– 500/400m Row
– 400m/300m Ski
– 1000m/800m Bike
FRONT SQUAT
– Reduce Weight
– Sub Dumbbells
BURPEE BOX JUMP OVER
– Bar Facing Burpee
– Burpee to Target (12″)