Cajun CrossFit – Cajun60
Weightlifting
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 75%
Set 3-4: 6 @ 80%
Set 5-6: 4 @ 85%
Metcon
Metcon (Time)
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: 95 / 65 lb
CONDITIONING CATEGORY: Threshold
– OVERHEAD SQUATS: Light barbell. 3 sets or less.
– RUN: 1:30 or less per 200m.
– SCORE: Time
– Hold on for big sets of overhead squats.
– Steady pace on the run. Aim to increase your speed as the distance decreases.
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Front Squats
– Single Dumbbell
– Air Squats
200 METER RUN
– Reduce Distances
– 200m Ski
– 250m Row
– 500m Bike
– 150m Air Run
– 15 x 10m Shuttle Runs