CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments I will be adding a push up program/challenge at the bottom of the workouts for this entire month. It will change daily and can be done at any point of the day. The goal is to get 50 unbroken push ups by April 30th. If you believe you already have 50 unbroken push-ups (chest touching and elbows extending at the top), then do them at a deficit. These can be done deficit, traditional, or on your knees. Whichever variation you choose, stick with it. Maybe you don’t get 50 unbroken

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CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments I will be adding a push up program/challenge at the bottom of the workouts for this entire month. It will change daily and can be done at any point of the day. The goal is to get 50 unbroken push ups by April 30th. If you believe you already have 50 unbroken push-ups (chest touching and elbows extending at the top), then do them at a deficit. These can be done deficit, traditional, or on your knees. Whichever variation you choose, stick with it. Maybe you don’t get 50 unbroken

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Accessory 4 Rounds for QUALITY 10 Plank Pull Throughs 2 Turkish Get Ups (1/side) Pull Throughs 10 Plank Pull Throughs Turkish Get Up (2 (1/side)) Metcon 6 Rounds for Time Switch arms after each round Metcon (Time) 8 KB/DB DL 6 KB/DB Hang Cleans 4 KB/DB Push Jerk 50 FT OH CarryMove with purpose, don’t rush Stretch Stretch for 15 Minutes after the workout or before bed Stretches are athlete’s choice. Hold each stretch for 5-8 breaths Each breath should go in and out the nose.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Accessory 4 Rounds for QUALITY 10 Plank Pull Throughs 2 Turkish Get Ups (1/side) Pull Throughs 10 Plank Pull Throughs Turkish Get Up (2 (1/side)) Metcon 6 Rounds for Time Switch arms after each round Metcon (Time) 8 KB/DB DL 6 KB/DB Hang Cleans 4 KB/DB Push Jerk 50 FT OH CarryMove with purpose, don’t rush

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up 1 Minute Jumping Rope 30s PVC Pass Throughs 30s PVC Around the Worlds Shoulder Rolls Forward/Back Arm Circles Forward/back I highly recommend some technique work with the PVC at this time. This will not only help with your technique and muscle memory, but will be a good warmup. Example: 5-10 Snatch Pulls From the shin 5-10 Snatch Pulls from mid thigh 5-10 Power Snatch from the shin 5-10 Full Snatch from mid thigh 5-10 OHS 5-10 Sots Press Weightlifting 8 Rounds, 1 every 1:30 Metcon (No Measure) KB/DB Snatch Complex 3

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Stretch for 5 minutes (athletes choice) Light jog for 3 minutes Practice single leg dead lifts Metcon (Time) Start the clock: Buy In: 75 Doubles/150 Mountain Climbers/ 225 Singles 10 Rounds: 20 Single Leg KB or DB DL (10/leg)*Can be weightless* https://www.youtube.com/watch?v=bKJtlk71fqc **Don’t hyperextend (pelvic thrust) like buddy in the video** 20 Sit Ups 10 Box Jumps/Step Ups or 20Tuck Jumps (Can be done on stairs or a porch if you don’t have a box, please use common sense and be careful) 20 Push Ups Every5 minutes stop where you are

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up 1 minute jumping jacks 1 minute pvc pass/around the world 10 shoulder rolls forward and back 10 arm circles forward and back 10 dive bomber push ups Weightlifting Every 1:30 x 10 Clean Complex Db or KB Clean Complex EMOM 12 3 single arm deadlift (all on one side) 2 single arm hang clean 1 single arm shoulder to overhead. Complete one complex on each arm every minuteon the deadlift, have the weight as close to your foot as possible before lifting. Metcon Metcon (Time) Partition any way you like for

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) 2 Minutes ON, 2 Minutes “OFF” 2 Minutes “ON”: Accumulate max reps of high knees 2 Minutes “OFF”: 10 Air Squats 10 Push-Ups 10 Sit-ups Then rest remaining time of that 2 minute set 32 minutes total, 8 rounds of each. Score is number of high knees.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope (Keep Rope Out) 2 Rounds 10 Object Good Mornings (pick something to hold against your upper back) 10 Object Front Squats Hold Downward Dog 30s Metcon (Time) 10 Front Squats* 25 Double Unders 8 Front Squats* 30 Double Unders 6 Front Squats* 35 Double Unders 4 Front Squats* 40 Double Unders 2 Front Squats* 45 Double Unders 2 Front squats* 40 Double unders 4 Front squats* 35 Double unders 6 Front squats* 30 Double unders 8 Front squats* 25 Double unders 10 Front squats*Front Squat

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CrossFit Carnivore – Class WOD View Public Whiteboard 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 lungeComplex: 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

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