CrossFit Carnivore – Class WOD
Coach’s Comments
I will be adding a push up program/challenge at the bottom of the workouts for this entire month. It will change daily and can be done at any point of the day. The goal is to get 50 unbroken push ups by April 30th. If you believe you already have 50 unbroken push-ups (chest touching and elbows extending at the top), then do them at a deficit. These can be done deficit, traditional, or on your knees. Whichever variation you choose, stick with it. Maybe you don’t get 50 unbroken on April 30th, but if you follow the program, you will definitely have more strength and better form.
Warm-up
Weightlifting
KB/DB Overhead Squats (Tempo 31X1)
Every 1:30 x 6
With limited equipment, tempo is more important then ever. Try to stick to the tempo
3s Down
1s Hold at bottom
X explode up
1s Hold at Top
Metcon
20 Minute EMOM
Metcon (No Measure)
20 Minute EMOM:
Minute 1: 6 High Jumps
Minute 2: 12 American KBS
Minute 3: 100m Sprint
Minute 4: 12 Lunges (Weighted or Weightless)
*High Jumps- Take your time and jump as high as you can. This should take your at least 30 seconds*
*100m Sprints: Push your body and go a little further each round to get back within the minute.
Push Up Program
-Practice Perfect Form
-All Reps Should be unbroken if possible
Day 1:
2 Reps – 60 Seconds Rest
2 Reps – 60 Seconds Rest
4 Reps – 60 Seconds Rest
4 Reps