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
1 Minute of Jumping Jacks
20 PVC Pass Throughs
20 PVC Good Mornings
20 Push Ups
20 Jumping Lunges
Accessory
Minute: 15-25
10 Minute EMOM
Share weights if possible
Renegade Row Push-Ups
Odd Minute:
Complete 10 Renegade Row Push-Ups
Renegade Row Push-Ups: https://www.youtube.com/watch?v=OmnpHYurewE
*Feet will probably need to be wider then traditional push-up stance*
**Resist twisting your torso during the row. If you can’t keep your core stable and back flat during the row, the weight is too heavy**
Barbell Front Rack Split Squat (5 x 10 @ athlete’s choice)
Even Minute:
Complete 10 Front Rack Split Squats ( 5 each leg)
Front Rack Split Squat: https://www.youtube.com/watch?v=MJb5cxxCSNY
* Front knee should NOT pass your toes. Try to keep your front leg as close to 90 degrees as possible*
Metcon
Minute: 30-45
15 Minute Time Cap
8 Rounds w/ a Partner:
10 Cal Bike Or Row
1 round of DT split
Format:
Partner A Does the entire Bike or Row while Partner B Rests
Partner B does 1/2 of DT
Partner A does 1/2 of DT
Partner B would start round 2 with a Bike or Row
Continue until 8 rounds are completed
1/2 DT:
6 Deadlift
4 Hang Cleans
3 Push Jerks
135/85
Core
3 Rounds:
10 Hollow Rocks
10 Alligator Rolls