CrossFit Carnivore – Class WOD
Coach’s Comments
The next cycle will begin next week and will be a shoulder cycle. We will max on 3 different lifts this week and will be doing percentage work on each lift throughout the cycle. Thursdays will continue to be open gym and I will start adding cycle accessory work back into the mix. Ladies, if you are worried your shoulders are about to get huge, this won’t happen. You can however expect to have stronger more toned arms, shoulders, back, and core. Which will improve daily actives, help with posture, and help with other movements in the gym.
On Tuesdays, we will be adding a short mobility session. This will last around 5 minutes and the coaches will demonstrate one mobility exercise a week. We highly recommend performing such exercises before and/or after workouts and at home.
Warm-up
Minute: 0-5
1 Minute Jump Rope
1 Minute PVC pass/atw
20 Kip Swings
Weightlifting
Minute: 6-35
Shoulder Press (1×1)
* Yes, a shoulder press is strict*
*Deep breath, brace your core, squeeze your butt, hips under your shoulders (you should not have a huge curve in your back), and drive the weight overhead.
Metcon
Minute: 40-50
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Power Snatch
30 Double Unders
Rx: 75/55