CrossFit Carnivore – Class WOD
Warm-up
1 minute jumping jacks
1 minute pvc pass/around the world
10 shoulder rolls forward and back
10 arm circles forward and back
10 dive bomber push ups
Weightlifting
Every 1:30 x 10
Clean Complex
Db or KB Clean Complex
EMOM 12
3 single arm deadlift (all on one side)
2 single arm hang clean
1 single arm shoulder to overhead.
Complete one complex on each arm every minute
on the deadlift, have the weight as close to your foot as possible before lifting.
Metcon
Metcon (Time)
Partition any way you like for time:
100 Ground to Overhead
200 Tricep Extensions
300 Russian Twists
600 Suitcase Carry
Most strides are 1.5 to 3 ft
Russian twists can be weightless (or grab an object from around the house
Tricep extensions with DB can be single hand or both depending on weight. Two hands on the Kb is recommended.
Ground to overhead: kb american swings
Db alternating single arm snatch