Tuesday

Cajun CrossFit – Cajun60

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Strength

Bench Press (6-6-6-6-6-6)

6 Sets:

6 Bench Press

All Sets @ 60% of 1RM Bench Press
– Rest as needed between sets.

– Sets should be completed unbroken.

– Score: Enter weights

Metcon

Metcon (Time)

“Turn & Burn”

3 Rounds:

15 Double Dumbbell Squats

15 Handstand Push-ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

Dumbbells: 50 / 35 lb’s
– CONDITIONING CATEGORY: Threshold

– DUMBBELL SQUATS: Can rest dumbbells on shoulders but hands must stay on handles. 1-2 sets. Less than 1:00.

– HANDSTAND PUSH-UPS: Kipping or strict. 1-5 sets. Less than 1:00.

– FARMERS CARRY: Break as needed. Less than 5:00.

– AIR SQUATS: Less than 1:00.

– DUMBBELL SHOULDER TO OVERHEAD: 1-2 sets. Less than 45 seconds.

– SCORE: Time

– Big sets on the dumbbell squats.

– Quick sets on the HSPU. We want to avoid spending too much time under tension.

– This is a BIG carry. Aim for quick bursts of effort as opposed to long grindy walks. Pick a spot to get to, get there fast, and drop.

– Steady pace on the air squats. Relax the shoulders.

– Make quick work of the shoulder overheads. Try to avoid pausing. Better to break than pause.

DUMBBELL SQUATS

– Reduce Weight

– Reduce Reps

– Barbell Front Squat

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Hand Release Push-Up

DUMBBELL SHOULDER TO OVERHEAD

– Reduce Weights

– Reduce Reps

– Barbell Shoulder To Overhead

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