CrossFit Carnivore – Class WOD
Coach’s Comments
I hope everyone has enjoyed the past 2 months of programming as much as I have enjoyed putting it together. Since starting the programming, I’ve spent more time in the gym and have noticed something I would like to address. After you finish your workout, please do not put up your weight and equipment right away. It’s not safe and its disrespectful to be bobbing and weaving around people as they are trying to focus and put in the work to complete the workout. Once the head coach signals everyone is done, then let’s work together and put weights up together. If you have somewhere to be, then I completely understand leaving early. But if you plan to stay the full hour, leave your weights when you finish your workout and help push a fellow athlete through theirs.
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
Tabata x 3
Kettlebell Halos (Hold the KB by the horns in a bottoms up position)
https://youtu.be/wJcmanVh5EE
Burpees
Jumping Lunges
Learning to Move
Minute: 10 – 15
Wall Balls : The correct distance/way to stand, how to catch, how to throw.
* I’ve seen more people go full depth with a barbell in front rack or overhead position then I have during a wall ball. This should not be the case. Wall Balls are lighter and easier to stabilize while holding. Everyone should be hitting full depth unless there are R.O.M issues. If R.O.M. issues, let use know so we can work on it ! *
Accessory
Minute: 16-31
Accessory work for QUALITY, break up any way you please
15 Minutes to Complete the following
Reverse Lunge Wall Balls
100 Reps
https://youtu.be/EO2WPemUnFw
Focus on:
-The Catch
-Slowly bringing your knee back
-Keeping your torso VERTICAL during the ENTIRE movement.
Turkish Get Up (20 Reps (10 per arm))
KB or DB (KB is a little more difficult)
Try to go heavy. Turkish get ups work on core, shoulder stability, and balance. Perform for QUALITY, NOT TIME.
Metcon
Minute: 32 – 55
Metcon (4 Rounds for reps)
4 Minute AMRAP x 4
8 DB Hang Power Snatch
8 Burpees over DB
Rest 2 minutes after each 4 Minutes
Rx: 50/35
Mobility
First Rib
Lat Smash/Roll
Quad Smash/Roll