Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Jack Sparrow”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 50 / 35 lb
30 Dumbbell-Facing Burpees
Directly Into..
150ft. Single Dumbbell Overhead Walking Lunge 50 / 35 lb
*DB Hang Power Snatches: Switch Arms Every 5 Reps *DB Overhead Walking Lunge: Switch Arms As Needed
Stimulus
– Conditioning Category: Threshold
– The 100/80 calorie row should take less than 7:00.
– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.
– The dumbbell facing burpees should take less than 3:00.
– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.
– Score: Time
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 100/80 Cal Bike Erg
– 80/64 Cal Assault Bike, Echo Bike, Ski Erg, or Cal Air Run
– 1200m Run
– 90 x 10m Shuttle Runs
DUMBBELL HANG POWER SNATCHES
– Reduce Weight
– Reduce Reps
– Kettlebell Swings
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Reduce Weight
– Reduce Distance
– Single Dumbbell Front Rack Walking Lunge