Cajun CrossFit – Cajun60

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Push Jerk

1. Build to Heavy Single

2. 5 Sets: 3 Push Jerks @ 80% of 1RM Push Jerk

*Update your 1RM Push Jerk in your PR’s if you hit a PR on your Push Jerk today before completing part 2.
– Score is your Heavy Single.


Metcon (Time)

“All Ball”


Wallballs 20 / 14 lb

Hand Release Push-ups

Calorie Row

– WALLBALLS: 1-4 sets. Should be able to get at least 15 in 1 minute.

– HAND RELEASE PUSH-UPS: 1-6 sets. Should be able to get at least 15 in 1 minute.

– ROW: Should be able to get 10 or more cals per minute.

– SCORE: Time

– The hand relese push-ups are going to be the movement we can lose a lot of time on.

– With the upper body press of the wallballs directly interfering with the press in the push-ups, let’s plan to break these up early. Maybe break one more set than you are thinking just to be on the safe side.

– If/when resting on the hand release push-ups, kneeling down, putting the arms down by the side, or putting the arms overhead are the best places to allow the arms to rest.

– We want a strong effort on the row since this is the only station we are pulling vs. pressing.


– Reduce Reps

– Reduce Load

– Reduce Target Height

– Single Dumbbell Thrusters

– Squat Jumps


– Reduce Reps

– Regular Push-Ups

– Elevate Hands (Regular Push-Ups)

42|30|18 CALORIE ROW

– 42|30|18 Calorie Bike Erg

– 32|23|14 Calorie Assault Or Echo Bike

– 32|23|14 Calorie Air Run

– 32|23|14 Calorie Ski

– 42|30|18 Burpees

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