CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Mountain Climbers
2 Rounds:
8 BB Thrusters
6 No Push Up Burpee Over Bar
4 Knee To Elbow (Pick your spot, you will use this same bar during the workout)
Weightlifting
Minute: 15-30
Every 2:30 x 5
Overhead Squat (5 sets of 3 @ 75%-80%)
Metcon
Core
Holding onto the bottom of the rig, bring your toes to the rig by pulling as much of your torso off the floor as possible, stay tight and slowly lower your body/legs to the floor. Accumulate 10-20
Metcon (AMRAP – Reps)
20 Minute AMRAP:
10 Hang Power Snatch
20 BAR FACING No Push Up Burpee over the bar
10 Knee to Elbow
RX: 40% 1RM
Home Work
Same warm up
Barbell Thruster > PVC > Broom Stick > Air Squats
**Burpee Note : At home, you can complete a full burpee if desired. No push up will be done at the gym to reduce face/floor contact**
Knee To Elbow > Ab Toe Touches
https://www.youtube.com/watch?v=y6Bv_0Shhc8
Metcon (Time)
20 Minute AMRAP:
10/arm bent over row with object*
20 No Push Up Bar Facing Burpee
10 Ab Toe touches (See video above)
Object options: Gallon jug of milk filled with water, sand, rocks. Grocery sacks, cinder block, look around, you can find something. Just as you would with a barbell/dumbell/kettlebell, be safe and use common sense