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 Jumping Jacks
Tabata x 4
Push Up
Kip Swings
20 BB Good Mornings
Weightlifting
Minute: 13 – 27
Every 1:30 x 9
Deadlift (9 sets of 5 as follows)
3 of 5 @ 40%
3 of 5 @ 50%
3 of 5 @ 60%
Metcon
Minute: 30 – 45
Metcon (No Measure)
15 minute AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups