CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Bike/Row 15 Cals
10 Dive Bomber Push-Ups (Nice and Slow, more of a stretch)
https://www.youtube.com/watch?v=PnLlF9Z1enE
Elbow to foot Lunge 30s/side
Pigeon 30s/side
Squat Hold while coach discusses the day
Weightlifting
Minute: 15- 23
Every 2:00 Minute x 4
Back Squat (4×6 @ 60%)
,
Metcon
Minute: 30-55
Metcon (AMRAP – Rounds and Reps)
20s on/ 40s Off for 24 Total Minutes
Power Clean
Ring Dips
Cal Bike
Deadlift
Hand Release Push Ups
Cal Row
RX: 135/105
Max Reps @ Max Effort
20s at each movement with 40s transition/rest
Home Work
Same Warm Up (Sub 1 Minute Mountain Climbs for Cals)
Metcon (Time)
400 Meter Run Buy In:
3 Rounds:
20 Lateral Squat Jumps
20 Sit Ups
20 Push Ups
400M Run Buy Out
400m run: If you don’t want to mark a spot, run for 2 minutes (Run 1 minute going, turn and come back)
Lateral Squat Jumps :
https://www.youtube.com/watch?v=3aUBFS0x9ag
**Buddy in the video is not breaking below parallel. Squat, explosive jump to the side. Get an object to jump over (Small stool, can of soup, stack of books, old milk carton, something to get some air)
Core
Accumulate 100 Hollow Rocks