Cajun CrossFit – Cajun60
Strength
Deadlift (4-4-4-4-4)
Touch-and-Go Deadlifts
5 sets of 4 reps
All Sets @ 75% of 1RM Deadlift
– Touch & Go: Plates kiss the floor between reps.
– Rest 1-3 minutes between sets.
– Score: Enter weights
Metcon
Metcon (Time)
“May I Have Another”
On the 3:00 x 7 Rounds:
200 Meter Sandbag Run 50 / 35 lb
12 Toes to Bar
9 Deadlifts 185 / 135 lb
– CONDITIONING CATEGORY: Threshold
– SANDBAG RUN: 1:00 or less. Hold the bag however.
– TOES TO BAR: 1-3 sets. Less than 1:00.
– DEADLIFT: Unbroken sets. Less than 30s.
– GOAL: At least 30s of rest between rounds.
– SCORE: Enter how long each round took. Overall score will be the sum total of all 7 rounds.
– Big sets on the toes to bar and deadlifts. Be smooth and breathe through these reps.
– We want a strong effort on the run but not at the expense of breaking the deads and toes to bar more than intended.
– Quick transitions.
– The best place for the sandbag would likely be behind the head or up on a shoulder. If it’s only on one shoulder, decide where during the run you’d like to switch arms so that one side does not get overloaded.
200 METER SANDBAG RUN
– Reduce Distance
– Reduce Load
– 500m Bike Erg (High Damper)
– 150m Sandbag Air Run
– 250m Row (Higher Damper)
– Medball Run
– 15 x 10m Sandbag Shuttle Runs
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
DEADLIFTS
– Reduce Load
– Reduce Reps
– Double Dumbbell Deadlifts