Wednesday

Cajun CrossFit – Cajun60

View Public Whiteboard

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

Leave a Reply

%d bloggers like this: