Cajun CrossFit – Cajun60
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