CrossFit Carnivore – Class WOD
Coach’s Comments
I hope everyone has enjoyed the past 2 months of programming as much as I have enjoyed putting it together. Since starting the programming, I’ve spent more time in the gym and have noticed something I would like to address. After you finish your workout, please do not put up your weight and equipment right away. It’s not safe and its disrespectful to be bobbing and weaving around people as they are trying to focus and put in the work to complete the workout. Once the head coach signals everyone is done, then let’s work together and put weights up together. If you have somewhere to be, then I completely understand leaving early. But if you plan to stay the full hour, leave your weights when you finish your workout and help push a fellow athlete through theirs.
Warm-up
1 Minute Jumping Jacks
Crab Walk Forward and Back … then Elbow to floor Lunge 30s/leg
Duck Walk Down and Back …. then Pigeon 30s/leg
Tabata x2
Curtsy Squat https://youtu.be/qWnOdjvQaEU
Double Unders
Weightlifting
Every 3 Minutes
Back Squat (3 x 10 @ 50%)
Metcon
Metcon (Time)
30 DU
10 Power Clean
200m Run
30 DU
8 PC
200m Run
30 DU
6 PC
200m Run
30 DU
4 PC
200m Run
30 DU
2 PC
200m Run
Start around 50% 1RM. Try to increase weight 5-10 pounds each set.
20 minute time cap
Core
SA KB Turkish SIT UP https://youtu.be/KpufjJRtyPc
3×10 (5/arm)
KB Plank Pull Throughs
3×10