CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute PVC Pass/ATW
elbow to floor, pigeon, calf
Tabata x 3
BB Front Squat
Double Unders
Weightlifting
Minute: 15-29
Every 2:00 x 7
Tempo Shoulder Press (7 x 4)
3 Tempo + Directly into 1 Explosive Strict Press
Recommended weight 40%-50%.
Worry less about weight, more about FORM and KEEPING TEMPO.
Go down if you can’t keep both.
(3 Seconds up, 3 seconds down) x 3 + 1 Explosive press
Metcon
Minute: 40-50
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Front Squat (From floor)
1-2-3-4-5-6-7 ……
Double Under
10-20-30-40-50…..
RX: 135/95
Push Up Program
10-20: 16/18/13/13/20+
21-25: 23/28/23/23/33+
26-30: 29/33/29/29/40+
31-35: 13/13/15/15/12/12/10/30+
36-40: 18/18/20/20/17/17/20/45+
40+: 20/20/24/24/20/20/22/50+