CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope 1 Minute Squat hold ( Push knees out with elbow/hands for stretch) Tabata X 3 Jumping Lunges Burpees Weightlifting Minute: 15 – 30 One and One Quarter BACK Squat (6×3) Perform 3 One and One Quarter BACK Squats every 2:30.Recommended weight 40%-50%. DO NOT BOUNCE. Should be fairly slow and controlled. Go down in weight if you dont have contol or if you bounce. https://youtu.be/4gcRfszfBwQ (First Minute or so) Metcon Minute: 40-50 Metcon (AMRAP – Rounds and Reps) Jurassic Throwdown Partner WOD “7 Minutes Later”

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CrossFit Carnivore – Class WOD View Public Whiteboard Open Gym Warm-up 20 Cal Assault Bike 1 Minute Arm Circles Forward 1 Minute Arm Circles Backward 1 Minute PVC Passthrough 1 Minute PVC Around the world Metcon Metcon (4 Rounds for reps) 16 Minute Tabata Ring Rows Hand Release Push-Ups Sit-Ups Cal Row Ring Row Options 1-4: https://youtu.be/W05tPJAG6koKeep Up with Reps per Round. Push, but try to stay consistent

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 400m Run 1 minute PVC Passthroughs 1 Minute PVC Around the World 3 Rounds: 10 Jumping Jacks 10 Mountain Climbers 10 Jumping Air Squats Tempo Shoulder Press (6 x 3+1) 3 Tempo + Directly into 1 Explosive Strict Press Recommended weight 40%-50%. Worry less about weight, more about FORM and KEEPING TEMPO. Go down if you can’t keep both.Every 2 minutes x 6 Tempo: 3s up 3s Hold at top 3s Down 0s at bottom Weightlifting Min: 15 – 27 E2MOM Metcon Minute: 35- 49 Metcon (AMRAP – Reps)

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CrossFit Carnivore – Class WOD View Public Whiteboard Learning to Move Minute: 0-35 Clean Clinic Coaches will demo and drill the grip, setup, pulls, catch, etc. Weightlifting Remainder of the class Clean (1RM) Catch in a squat if you can. If not, Power Clean. (DO NOT CATCH IN POWER POSITION, THEN SQUAT) Core Accumulate 50 Hollow Rocks https://youtu.be/p7j02V1fIzU

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Run 200m Elbow to Floor 30s/side Pigeon Stretch 30s/side Scorpion stretch 10/side https://youtu.be/v1TWSLqEoZY Tabata-ish (20s on 20s off) X 2 BB Good Morning BB Strict Press BB OHS Weightlifting Minute: 15-30 E2.5MOM x 5 Sumo Deadlift (5×5) Start around 50%-60% traditional deadlift max. Increase weight each set5 reps every 2:30 minutes Metcon Minute: 35-55 Metcon (Time) 50 alternating jumping lunges 12 SA Devil Press (6L/6R) 12 TTB 50 alternating jumping lunges 10 SA Devil Press (5L/5R) 10 TTB 50 alternating jumping lunges 8 SA Devil Press (4L/4R) 8 TTB

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) Splitting evenly with a partner 100 Sit Ups 50 Cal Row 90 KBS Swings 40 Cal Row 80 Push Ups 30 Cal Row 70 KB Shoulder 2 Overhead 20 Cal Row 60 Burpees 10 Cal Row RX – 53/35 40 Minute Time Cap

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Elbow 2 Floor Lunge 30s/leg Pigeon 30s/leg 2 Rounds 10 BB Front Squats 10 BB Good Mornings 10 BB Strict Press Weightlifting Minute: 15-30 EMOM (1:30 x 9) Front Squat (9×2) 75% 1RM 2 reps every 1:30 Metcon Metcon (Time) 5 Rounds: 7 Deadlifts (60% 1RM) 30 Air Squats 7 Handstand Push-Ups 15 time cap*Handstand Push-Up Scaled Options: Box HSPU, Pike on floor HSPU, Handstand Holds, Multiple Pads, L-sit Dumbbell Press.* https://youtu.be/4pbdO9mBE5M

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up 400m Run 2 Rounds 10 Kip Swings 10 Knees To Elbow Metcon Metcon (Time) 50 Abmat Buy In: 21 Pull-Up (No Butterfly) 21 TTB 100m Run 15 Pull-Up (No Butterfly) 15 TTB 200m Run 9 Pull-Up (No Butterfly) 9 TTB 400m Run 50 Abmat Buy Out

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Squat Thrusts (Aka No push up burpee) 2 Rounds: 10 BB Good Mornings 10 BB Hang Cleans(1st Round)/ 10 BB Hang Snatch(2nd Round) 10 Thrusters Weightlifting Minute: 15-30 15 EMOM (2:30 x 6) Deadlift 8@50% 6@60% 4@70% 2 @80% 2@90% 5@75% *Lower the weight. Do not drop at the top* Metcon Minute: 35-50 Metcon (AMRAP – Reps) 2 Sets: 20s Max Rep Hang Pwr Clean 40s Rest 20s Max Rep Hang Sqt Clean 40s Rest 20s Max Rep Hang Pwr Snatch 40s Rest 20s Max Rep Hang

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 400 Meter Run 3 Rounds 10 Kip Swings 20 Double Unders Learning to Move Minute: 11-31 Kipping Part 2 ( Getting the knees/feet up and maintaining a kip) Coaches will coach and drill kipping- focusing more on the knee raise, ttb, and knee to elbow Those who have an efficient kip ….. Core/Grip Challenge: Complex: 4 Strict Knee To Elbow 4 Strict TTB 6 Kipping Knee To Elbow 6 Kipping TTB 8 (4/4) Alternating Single Leg Knee to Elbow 8 (4/4) Alternating Single Leg TTB Try to go Unbroken.

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