Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
Thruster Ladder
For Time:
18 Thrusters 115 / 85 lb
15 Thrusters 135 / 95 lb
12 Thrusters 155 / 105 lb
9 Thrusters 185 / 125 lb
*7:00 Time Cap*
Stimulus
– Increasing loading with decreased reps.
– We should not need more than 3 sets to complete any of these barbells. Reduce the loads if needed. “Thruster Jerks” will not count.
– Score: Time. If you get time capped, add 1 second to your time for every missed rep.
Strategy
THE BIG TAKEAWAYS
1. Begin with the end in mind here. We want to be able to cycle the final bars. While most athletes can cycle the first 2 bars for big sets, we want to start managing fatigue early on. 2-3 sets is likely a safer bet to prepare for the final bars.
2. Complete the first rep of each set as a squat clean thruster to get that first rep out of the way quickly.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Buy and Hold”
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75 / 55 lb)
Rest 4 Minutes
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75 / 55 lb)
Stimulus
– Conditioning Category: Threshold
– The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.
– The run buy-in to each AMRAP should take under 5:00.
– The double unders should take under :45s each round..
– The thrusters should take under 1:30 each round.
– The overhead squats should also take under 1:30 each round.
– Reduce the volume/load or time cap any movement in order to stick within these time frames.
– The runs will not count towards our score, only the couplet rounds and reps after the buy-in.
– We will record the rounds and reps of both parts and the app will total them.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. With the run taking us between 4-5 minutes, we will have the remaining 3-4 minutes for the scored work. This means we should aim to complete our rounds of thrusters and overhead squats in no more than 2 quick sets. A break on the barbell is fine as long as its quick.
2. We want to push the run a little here to have more time for the scored work. With the 4 minute rest between rounds, we can comfortably push the first AMRAP and be ready for the second.
3. To ensure smooth transitions between the rope and barbell, be sure to set the rope nicely each time you complete a set of double unders.
Modifications
800 METER RUN
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Runner
DOUBLE UNDERS
– Line Hops
– 1.5x Reps Single Unders
THRUSTERS
– Sub Dumbbells or Kettlebells
– Reduce Weight
OVERHEAD SQUAT
– Sub Dumbbell or Kettlebell