Wednesday

Cajun CrossFit – Cajun60

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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

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