Cajun CrossFit – Cajun60

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Metcon (Time)


3 Rounds:

400m Run

21 Kettlebell Swings 53 / 35 lb

12 Pull-Ups

– Conditioning Category: Threshold

– “Helen” is a classic benchmark that was last completed on 10.16.2020

– The runs should be completed in under 2:30.

– The kettlebell swings are full swings that finish all the way overhead. Choose a weight that you can complete the swings unbroken every round. This station should take under 45s to complete.

– We want to complete the pull-ups in 1-2 sets every round. Reduce the reps if needed. This station should take under 45s to complete.


1. Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.

2. The first priority of this workout is big sets of swings and pull-ups 3. If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.

4. If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.

5. We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”



– 500 Meter Row

– 1000 Meter Bike

– 400 Meter Ski Erg

– 300 Meter Trueform or Air Runner

– 30 Shuttle Runs [10 Meters]


– 30 Single Arm Russian Dumbbell Swings

– 21 Odd Object Ground to Overhead


– Reduce Reps

– Banded Pull-ups

– Ring Rows

– 12 Inverted Bar Rows

– 12 Dumbbell Rows From Plank Position (12 Each Side)

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