Cajun CrossFit – Cajun60
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