CrossFit Carnivore – Class WOD
Reload
After a couple tough weeks, we are having what is called a RELOAD week. During a reload, strength portions should be performed at 100% effort and the metcons should be done around 75%. Weights will be lighter then usual and more cardio may be present. Such weeks are designed to give athletes a good workout while allowing their body and mind to recover. During reloads, you will be able to track the weights used in strength portions, but the reps, times, etc will be turned off for the metcons to allow athletes to focus on quality, pace, technique, and range of motion.
Warm-up
Minute: 0-10
1 Minute Mountain Climbers
Tabata x 3
Goblet Squats
KBS
Burgener Warm Up (10 Reps each Movement)
Weightlifting
Minute: 15- 27
Muscle Snatch: Power: Full (6×3 @ 45%-60%)
Every 2 Minutes Complete:
1 No Contact Muscle Snatch – Reset
1 Power Snatch – Reset
1 Full Snatch
The Muscle Snatch: https://www.youtube.com/watch?v=FlTFxqQxaaQ
**The limiter here will be the Muscle Snatch. A true muscle snatch is fairly difficult ( No leg after the initial pull). Go down in weight and do the muscle snatch properly. The remaining lifts should be fairly easy. Think about your technique, set up, and pulls. Take your time. **
Bonus: If you are interested in lifting, the muscle snatch was performed by Kristin Pope (Insta: Kris10Pope). Georgia Girl, badass lifter, good information.
Metcon
Minute: 30- 50
20 Minute AMRAP
5 Front Squats @ 30% – 40% 1RM
10 American Swings @ 53/35
400M Run
Mobility
First Rib ( Lying on floor with lacrosse ball on traps)
Lat Smash
Couch Stretch