Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“On the Go”
For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
On the Minute [Starting at 0:00]:
7 Deadlifts (185 / 135 lb)
Stimulus
– Conditioning Category: Threshold
– The workout will begin with 7 deadlifts. Every minute for the remainder of the workout until the final Assault bike calorie is completed, we will perform 7 deadlifts.
– The deadlifts should be light enough to complete unbroken each minute. These should take roughly 10-15 seconds.
– If the deads take 10-15 seconds, athletes will have 45-50s to work through the bike cals and double unders as well as transition back to the barbell.
– Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. With the deadlifts interrupting our work every minute, we want to try and push the calories on the assault bike a bit. Aim to get these done within 2-3 minutes.
2. The double unders will also take 2-3 minutes to complete. Aim for smooth and steady big sets rather than trying to rush and have the potential to trip up a bunch.
3. Get to the deadlift bar 3-5 seconds before the minute rolls over to have yourself ready to lift the bar as soon as the next minute starts.
Modifications
30/24 CALORIE ASSAULT BIKE
– 30/24 Cal Ski
– 37/30 Cal Bike Erg
– 37/30 Cal Row
– 30/24 Cal Air Runner
DOUBLE UNDERS
– 1.5x Reps Single Unders
– Line Hops
– 30 Burpees