CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Conditioning Row Metcon (Calories) 15 Min Row/BikePick a pace around 70%-80%. Stay Consistent Metcon Metcon (Time) 3 Rounds For Time: 100 alternating Lunges 75 Double Unders 50 Situps Push Up Program
CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 -10 1 Minute Mountain Climbers 2 Rounds: 10 Good Mornings (barbell) 8 Hang Squat Cleans 6 Burpees Weightlifting Minute: 15- 25 Deadlift (5 Every Minute x 10) Metcon Minute: 30 -45 Metcon (AMRAP – Reps) 15 Min Amrap 2 Hang Squat Clean 2 Burpee Box Jump Overs 4 Hang Squat Clean 4 Burpee Box Jump Overs 6,6……8,8….10,10…..12,12….14,14….etc. Push Up Program 15 15 15 15 Cool Down Stretch for 10-15 minutes in the parking lot or at home.
CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments Welcome back ! There will be a slight change in the program moving forward until we hear more. Since we still have restrictions on how many people can be in the gym at one time, the classes will end a little earlier than they have been. This will allow everyone to exit and enter the building without bumping into one another and will allow the coaches to make sure the rig, weights, bars, and rowers/bikes are properly cleaned for the next group. I will still be programming ab work, mobility,
CrossFit Carnivore – Class WOD View Public Whiteboard Coach’s Comments Welcome back ! There will be a slight change in the program moving forward until we hear more. Since we still have restrictions on how many people can be in the gym at one time, the classes will end a little earlier than they have been. This will allow everyone to exit and enter the building without bumping into one another and will allow the coaches to make sure the rig, weights, bars, and rowers/bikes are properly cleaned for the next group. I will still be programming ab work, mobility,
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit Core Accumulate 2 minutes in hollow hold postion. Go directly into metcon (your rest is the time it takes you to reset the clock) Metcon Corona Annie (Time) 10 pushups starting at 0:00, then 10 pushups every minute while completing: 50-40-30-20-10 Double Unders Sit Ups Push Up Program 10 – Rest 60 20 – Rest 60 10 – Rest 60 10 –
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit Technique/Skill Accumulate 80 Pistols (Single leg squats). I would like everyone to do this with one leg. Use a stable surface (table, chair, stool, etc.) if needed and go as low as you can or as low as you are comfortable with going. *Athletes that have their pistol, add some weight. Grab something light around the house and work your way up* Metcon Rest 2 Minutes between Metcons Corona 7 Minutes Later (AMRAP – Reps) 7 Minute Amrap: 7 Leg Raises 7 Deadlift High Pull 7 Lateral Pogo BurpeesRest 2
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit Weightlifting DB/KB Corona Snatch Complex (Recommend 4/Arm) 5 Deadlift 4 Hang Snatch 3 Shoulder to Overhead 2 SA Overhead Squat 1 50ft WalkDo one full complex with one arm. Then do one full complex with the other arm. Work on Quality. Rest as needed. Metcon Metcon (Time) For Time: 800m Run 20 American KB Swings 10 Bent Over Rows 400m Run 16 American KB Swings 8 Bent Over Row 200m Run 12 American KB Swings 6 Bent Over Row 100m Run 8 American KB Swings 4 Bent Over Row Stretch
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit This weeks extra credit: run 1 mile. . For some this is easy, for some this is very daunting. It doesn’t have to be fast, you just have to complete one solid mile. Murph. Is. Coming. 🇺🇸 . How you get credit: login to wodify, click on performance history, click “add”, choose metcon and then drop down to “1-mile run”. Enter your time. Our goal is for everyone to have a baseline 1 mile run time logged into wodify. Take a snapshot of that screen and text to Amy (478)
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit This weeks extra credit: run 1 mile. . For some this is easy, for some this is very daunting. It doesn’t have to be fast, you just have to complete one solid mile. Murph. Is. Coming. 🇺🇸 . How you get credit: login to wodify, click on performance history, click “add”, choose metcon and then drop down to “1-mile run”. Enter your time. Our goal is for everyone to have a baseline 1 mile run time logged into wodify. Take a snapshot of that screen and text to Amy (478)
CrossFit Carnivore – Class WOD View Public Whiteboard Extra Credit This weeks extra credit: run 1 mile. . For some this is easy, for some this is very daunting. It doesn’t have to be fast, you just have to complete one solid mile. Murph. Is. Coming. 🇺🇸 . How you get credit: login to wodify, click on performance history, click “add”, choose metcon and then drop down to “1-mile run”. Enter your time. Our goal is for everyone to have a baseline 1 mile run time logged into wodify. Take a snapshot of that screen and text to Amy (478)
