Cajun CrossFit – Cajun60
Strength
Deadlift
A) Dead Stop Deadlifts
4 Sets of 3 @ 73%
B) Touch-and-Go Deadlifts
4 Sets of 3 @ 78%
Stimulus
– Deadlifts are a movement you’ll see each week as we move through our Base phase.
– Percentages are based off your 1RM deadlift.
– The first 4 sets of 3 deadlifts are “dead stop deadlifts.” This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.
– The second 4 sets of 3 are “touch-and-go deadlifts.” This means that we’ll perform deadlifts as we would in a workout. The elbows should stay locked out throughout the entirety of each set and while we want to hold on for max reps, we do not need to do these as fast as possible. Controlled, picture perfect reps is what we’re after.
– Score: Enter heaviest weight used here
Metcon
Metcon (AMRAP – Reps)
“Sk8er”
AMRAP 8:
15 Deadlifts 135 / 95 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 135 / 95 lb
Rest 4 Minutes
AMRAP 8:
15 Deadlifts 115 / 85 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 115 / 85 lb
Stimulus
– Conditioning Category: Threshold
– The deadlifts should be completed in no more than 3 quick sets. This station should take less than 1:00.
– The box jump overs should take under 45s.
– The push jerks should be completed in no more than 2 sets. This station should take less than 1:00.
– Athletes should aim to complete 3 or more rounds on each AMRAP.
– Score: Enter rounds+reps for both AMRAPS. Overall score will be total rounds+reps.
Strategy
– The major focus in this workout is to break as little as possible on the push jerks.
– We can treat the box jump overs as somewhat of a recovery station as it is the only place we will not have a barbell in hand. Jumping up and stepping down is a great way to slow things down a little and keep the heart rate under control.
– While the deadlifts are light in both AMRAPs, it wouldn’t be a bad idea to take a break or 2 in order to conserve the shoulders and grip for the push jerks.
– Let’s aim to complete the roughly the same number of rounds and reps in both AMRAPs.
Modifications
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Squat Jumps Over Barbell/Dumbbells
PUSH JERKS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell