Cajun CrossFit – Cajun60
Strength
Back Squat (4-4-4)
3 Sets:
4 Back Squats
All Sets Performed @ 85-95% of 1 RM Back Squat
– All sets should come from the rack.
– Rest as needed between sets.
– Score: Heaviest load lifted today.
Metcon
Metcon (Time)
“Snowball Effect”
1 Round:
50 Wallballs 20 / 14 lb
10 Chest to Bar Pull-ups
Directly Into…
2 Rounds:
50 Air Squats
10 Chest to Bar Pull-ups
Directly Into…
4 Rounds:
250 Meter Row
10 Chest to Bar Pull-ups
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: 1-5 sets. 2:00 or less.
– CHEST TO BAR PULL-UPS: 1-3 sets. Less than 1:00.
– AIR SQUATS: Less than 2:00.
– ROW: Less than 1:15.
– SCORE: Time.
– Break up the wallballs in a way that will allow you to hold on for big sets on the chest to bar.
– Breathe through the air squats and relax the arms. Gauge your pace based on what will allow you to maintain big sets on the chest to bar.
– Work hard on the bike but find a pace that allows you to maintain those bigger sets of pull-ups.
WALLBALLS
– Reduce Reps
– Reduce Load/Target Height
– Single Dumbbell Squats
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Chest To Bar Pull-Ups
– 0.5x Strict Pulls
– Alternating Dumbbell Plank Rows
250 METER Row
– Reduce Distance
– 200m Run
– 200m Ski
– 15 x 10m Shuttle Runs