Cajun CrossFit – Cajun60
Metcon
Metcon (AMRAP – Rounds and Reps)
“Hangry”
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups
Stimulus
– Conditioning Category: Pacer
– The toes to bar reps should be a number you can complete in 3 sets or less each round. This station should take less than 1:30.
– The bike should be completed in under 1:30
– The barbell should be a weight that will allow you to complete the hang snatches in 1-2 sets throughout. This station should take under 1:00.
– The handstand push-ups should be completed in no more than 2 sets each round. This station should take under 1:00.
– Athletes can expect to complete somewhere between 4-5 rounds.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. We need to plan this workout around our proficiency with the handstand push-ups and toes to bar. Think about what these movements will feel like 15 minutes in, and break the reps in round one to reflect what that will look like.
2. Oddly enough, we can use the Assault bike to recover to the point where we can get off and immediately pick up the barbell for our hang snatches.
3. Use more legs than arms on the Assault bike to allow our shoulders to stay fresh.
Modifications
TOES TO BAR
– V-Ups
– GHD Sit-Ups
– Abmat Sit-Ups
12/10 CALORIE ASSAULT BIKE
– 12/10 Cal Ski
– 15/12 Cal Row and Bike Erg
– 200m Run
HANG POWER SNATCH
– Hang Power Cleans
– Reduce Weight
– Sub Dumbbell
STRICT HANDSTAND PUSH-UPS
– Dumbbell Strict Press
– Barbell Strict Press