CrossFit Carnivore – Class WOD
Warm-up
Minute: 0- 8
1 Minute Jumping Jacks
Go over and warm up EMOM Movements
Accessory
Metcon (No Measure)
DB EMOM x 20 (5 Rounds)
FOR QUALITY
First: 3/arm Complex (Bent over row +Snatch High Pull + Muscle Snatch)
Second: 6-8/arm Cross Body RDL
Third: 6-8/arm Half Kneeling Arnold Press
Fourth: 6-8/leg SA DB Rack Reverse lunge
Complex: Don’t Kip Row. Triple Extend on the high pull. MUSCLE SNATCH = NO DIP
Cross Body RDL:
https://www.youtube.com/watch?v=lQEjT0ezT0g
*Slight bend in knees
Half Kneeling Arnold Press:
https://www.youtube.com/watch?v=FyR8ARTaGKI
* Palm faces body in rack position, rotate as you extend
**Left knee on the ground, left arm doing work
SA DB Rack Reverse Lunge:
https://www.youtube.com/watch?v=Itsvw0JmHWY
*Right arm rack, right leg goes back
Metcon
Metcon (Time)
3 Rounds For Time:
20/17 Cal Row
20 DB Thrusters (Holding the weight horizontally and using both hands)
*Weight is athletes choice (Intent is to be closer to a heavy wall ball weight, not actual thruster weight)
Home Work
1 Minute Jumping Jacks
1 Minute Butt Kicks
1 Minute High Knee
20 Arm Circles Forward and Back
20 Single Object Thruster
Metcon
Metcon (Time)
3 Rounds For Time:
Run 45s Out, turn and come back @ 80%-90% intensity
20 Object Thrusters > Object Squats > Air Squats
Objects ideas: Bag of dog food, Backpack/Carry On Bag with items, case of drinks