Cajun CrossFit – Cajun60
Strength
Deadlift (3-3-3-3-3-2-1-1)
[All Percentages Based Off 1RM Deadlift]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets
Metcon
Metcon (Time)
“Dead Inside”
For Time:
55 Deadlifts 225 / 155 lb
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-ups
Time Cap: 20 Minutes
Modifications
DEADLIFTS
– Reduce Weight
– Double Dumbbell
TOES TO BAR
– Reduce Reps
– 85 AbMat Sit-Ups
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Box Step-Overs
– Squat Jumps
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Risers
– 30 Strict Handstand Push-Ups
– Barbell Or Dumbbell Push Presses