CrossFit Carnivore – Class WOD
Coach’s Comments
Welcome back ! There will be a slight change in the program moving forward until we hear more. Since we still have restrictions on how many people can be in the gym at one time, the classes will end a little earlier than they have been. This will allow everyone to exit and enter the building without bumping into one another and will allow the coaches to make sure the rig, weights, bars, and rowers/bikes are properly cleaned for the next group. I will still be programming ab work, mobility, stretches, and such for after the metcon, I ask that you do these at home for the time being. Also, weights for the first week or so on the strength/weightlifting portions will be athletes’ choice. Its been awhile, so I want everyone to get comfortable with the bars and technique again before percentage work begins.
Warm-up
Minute: 0 -10
1 Minute Jumping Jacks
Burgerner Warrm Up x5
3 Rounds
7 Push Ups
5 Thrusters (Barbell)
3 Snatch (Barbell)
Accessory
Minute: 12 – 22
EMOM x 10
Bent Over Row (10 – 12 Reps Odd Minutes)
Barbell Ab Rollouts (8-10 Reps Even Minutes)
Metcon
Minute: 27 – 47
Time Cap: 20 Minutes
Metcon (Time)
4 Rounds for Time:
400m Run
30 Wall Ball
15 Power Snatch
RX: 35%-40%
Push Up Program
30
5
5
5
Core
(At Home) Accumulate 100 Hollow Rocks