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 Jumping Jacks
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
5 Pullups/ Ring Rows
Weightlifting
Tempo OHS
3 Seconds Down, 3 Second Pause at Bottom
Overhead Squat (8 x3 @ 55%-60% with 3s down, 3s pause)
Metcon
10 Minutes to Complete:
21-15-9
Deadlift (40% 1RM)
Lateral Burpees over bar
Rest the remainder of the 10, then….
10 Minutes to complete
75 DU
15 Strict Pull Ups
50 DU
10 Strict Pull Ups
25 DU
5 Strict Pull Ups