CrossFit Carnivore – Class WOD
Announcement!
NO CLASS SATURDAY 9/26
Reload
A reload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Reloads typically last a week and encourage recovery before another period of hard training and/or competition. Even if you don’t think your body/mind absolutely needs to reload, it’s a good idea. Go light and easy. Constant movement the entire time. You should not fall out after the workouts this week. You should not fail a lift. Focus on technique and full rang of motion with the reps. Any time remaining after classes should be used for mobility, stretching, rolling out, cool down walks or bikes, etc.
Warm-up
Minute: 0-10
1 MInute Jump Rope
2 Rounds
10 BB Good Mornings
10 BB Strict Press
10 Kip Swings
10 Air Squats
Weightlifting
Every 1:30 x 9
Minute: 13 – 27
Strict Press (9 sets of 5 as follows)
3 of 5 @ 40%
3 of 5 @ 50%
3 of 5 @ 60%
Metcon
Minute: 30- 48
Time Cap: 18 Minutes
Metcon (No Measure)
400m Run
80 Double Unders
40 Burpees
400m Run
60 Double Unders
30 Burpees
400m Run
40 Double Unders
20 Burpees