Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Oh My Tosh”
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: 225 / 155 lb
Stimulus
– CONDITIONING CATEGORY: Sprint
– 200M RUN: About 1:00.
– DEADLIFTS: Unbroken sets. 3 reps should take about 20s.
– Record your time for each interval. Overall score will be the sum total of all the intervals.
Strategy
– Push the runs.
– Quickly transition from the run to the bar.
– Smooth cycle on the deadlifts.
– Big breaths during rest periods to calm the heart rate.
Modifications
200 METER RUN
– Reduce Distance
– 250m Row
– 500m Bike
– 200m Ski
– 15 x 10m Shuttle Runs
DEADLIFTS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
– 2x Step-Back Lunges