Monday

Cajun CrossFit – Cajun60

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Metcon

Metcon (AMRAP – Reps)

“Good Grief”

5 Rounds x AMRAP 3:

4 Devil’s Press 50 / 35 lb’s

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds
CONDITIONING CATEGORY: Threshold Intervals

DEVIL’S PRESS: Less than 30s. One motion from ground to overhead. No pause at the shoulder.

TOES TO BAR: 1-2 sets. Less than 30s.

DOUBLE UNDERS: Less than 30s

SCORE: Enter total rounds+reps of all 5 AMRAPS.

– Make quick work of the devil’s presses. We can easily lose a lot of time here by pausing on the ground or right before bringing the dumbbells overhead.

– Quick sets of toes to bar to spend as little time under tension as possible.

– Keep the grip loose on the rope handles. Focus on holding the rope mostly between the thumb and pointer fingers while keeping the other fingers relatiively relaxed.

– Quick transitions.

DEVIL’S PRESS

– Reduce Reps

– Reduce Load

– Single Dumbbell

– Burpees

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 2x AbMat Sit-Ups

24 DOUBLE UNDERS

– 24 Line Hops

– 36 Single Unders

– 30s On Any Machine

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