CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
Elbow to floor lunge 30s/leg
Pigeon 30s/leg
2 Rounds w/ DB or KB:
10 SA Hang Power Snatch
10 Goblet Squats
Accessory
Minute: 15-30
Every 1:30 for 10 Total Rounds
Lateral Step Downs
Odd Round:
10 Weighted Lateral Step Downs (5/leg)
https://www.youtube.com/watch?v=p0g2kKvYu7k
*Notice in the video, he is slowly lowering his foot to the ground, then using the leg on the box to get back up. He is NOT BOUNCING UP.*
**20 inch box recommended
Weight is Athlete’s Choice. Pick a weight that allows you complete the movement properly.
Scale options : lower box, on box no weight, on box as low as you can go, pistols with rig assist
Inverted Barbell Row (@ Tempo: Explode Up, 2 Sec Down)
Even Round:
8-10 Inverted Rows
https://www.youtube.com/watch?v=l_jvOTSVu8w
Metcon
Minute: 35-55
Metcon (Time)
10 Rounds for Time:
2 Hang Power Snatch
15 Unbroken Wall Balls*
*5 BURPEE Penalty for ANY BREAK* (If you are not moving, its a break).
RX: 50% 1RM Snatch
T.C. : 20 Min
Core
Accumulate 10 strict TTB w/a 3 second lower
Accumulate 50 Hollow Rocks