CrossFit Carnivore – Class WOD
Reload
After a couple tough weeks, we are having what is called a RELOAD week. During a reload, strength portions should be performed at 100% effort and the metcons should be done around 75%. Weights will be lighter then usual and more cardio may be present. Such weeks are designed to give athletes a good workout while allowing their body and mind to recover. During reloads, you will be able to track the weights used in strength portions, but the reps, times, etc will be turned off for the metcons to allow athletes to focus on quality, pace, technique, and range of motion.
Warm-up
1 Minute Jump Rope
20 PVC Passthroughs
20 PVC around the worlds
20 Jumping Air Squats
Weightlifting
No Contact PC : No Contact FC (10×2 @ athletes choice)
E2MOM Complete:
1 No Contact Power Clean – Reset
1 No Contact Full Clean – Reset
5 Box Jumps 30/24
No Contact means the bar will not touch the body until the front rack catch.
Pick a weight that is challenging and allows you to complete the movement properly. Would not go over 60%
This reinforces :
Fast and Strong pull from the ground
Helps eliminate a hitch (pause when making contact)
Keeping the bar close
Quick turnover for the catch
Metcon
400 Meter SA KB Suitcase WALK
Shoulders back, chest up, core tight
*Switch arms as needed*
**Its a casual walk, not a brisk walk, not a light jog, not a shuffle**
***Weight is athletes choice, make it fairly challenging***
**** If your grip gives out, front rack is allowed****
!!! DON’T CARELESSLY DROP THE WEIGHTS ON THE ROAD !!!
Mobility
Traditional Forearm Stretch (on floor)
Forearm smash with lacross ball
Quad/Ham rollout