Cajun CrossFit – Cajun60
Strength
Push Press (6-6-5-5-4-4)
Sets 1+2: 6 Reps @ 70% of 1 RM Push Press
Sets 3+4: 5 Reps @ 75% of 1 RM Push Press
Sets 5+6: 4 Reps @ 80% of 1 RM Push Press
– Record load on your final set of 4 reps.
Metcon
Metcon (Time)
“Heartache”
3 Rounds For Time:
10 Front Squats 185 / 135 lb
20 Toes to Bar
50 Double Unders
Stimulus
– Conditioning Category: Threshold
– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.
– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.
– The double unders should take less than 1:00.
– Score: Time
Strategy
– The front squat reps do not need to be cycled quickly. Breathe through these reps.
– Choose a break up strategy on the toes to bar that will be sustainable for each round. Spend as little time possible resting between sets.
– Relax the shoulders and breathe through the double unders.
Modifications
FRONT SQUATS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 40 Sit-Ups
50 DOUBLE UNDERS
– Reduce Reps
– 50 Line Hops
– 75 Single Unders