CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-9 Athletes Choice Recommend shoulders, forearms, calf, lower back, hamstrings Metcon Minute: 10-25 Open Gym Metcon (AMRAP – Reps) Every 3 Minutes for 15 Minutes 20 Russian KB Swings (70/53) 30 Sit-Ups Max Double UndersGet to the doubles, scale the weight if needed

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Frankenstein Down and Back (30s downward dog at ends) 10 BB Good Mornings Tabata x 3 BB Hang Power Cleans Kip Swings Weightlifting Deadlift (Every 2:00 as follows) 5 sets of 12 reps Weight is athlete’s choice 12 TNG and UNBROKEN while maintaining GOOD TECHNIQUE Metcon Minute: Time Cap: 15 Minutes Metcon (Time) For Time: 27-21-15-9 Hang Power Clean Pull- Up RX: 27: 75/55 21: 95/65 15: 115/75 9: 135/85

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squats 5 Minutes of Burpee Technique https://youtu.be/LmzygNGaJSM Long video, take away: Crouch down, shoot feet back together, get your chest to the floor the easiest way possible (don’t lower slowly, don’t do a full pushup), push up slightly while hinging at the hip and shoot feet forward ( feet should return in roughly the same position), you should land flat footed and in a power position (not a squat). Accessory Minute: 12 – 24 Every 4:00 x 3 Plenty of time, don’t rush Standing Filly Press

Read more

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jump Rope Elbow to floor, pigeon, calf 2 Rounds 5 Push Ups 7 BB Front Squats 9 BB Strict Press Weightlifting Minute: 15-25 Back Squat (Every 2:00 as follows) 5 sets of 12 reps Weight is athlete’s choice Should be unbroken Metcon Minute: 30-50 Time Cap: 20 Minutes Metcon (Time) 4 Rounds for time 1 Minute Plank Hold 50 Double Unders 25 HR Push Ups 25 Behind the Neck Snatch Grip S2OH 25 FR Step Ups RX: 45/35 BB,24/20 Box Scaling Options: Dumbells if lighter weight is

Read more

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 AMRAP 3 person team 60 Wallballs 60 Push ups 60 Med ball cleans 60 Sit ups 400 M run Split movements, run together RX: 20/14# wallball

CrossFit Carnivore – Class WOD View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54)

Read more

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jump Rope 3 Rounds 10 BB OHS 8 Push Ups Weightlifting Minute: 15-27 Shoulder Press (Every 2:00 as follows) Weight is Athletes choice *Try to go up each set* *High rep scheme, start lighter than you think * Metcon Minute: 33-45 Time Cap: 12 Minutes Metcon (Time) For Time: 15 OHS 20 Double Unders 15 OHS 40 Double Unders 15 OHS 60 Double Unders 15 OHS 80 Double Unders 15 OHS 100 Double UndersRx: 75/55 Scale Rope 2:1

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up MInute: 0-8 1 Minute Jumping Jacks Tabata x 3 Jumping Air Squats Kip Swings Accessory Minute: 13-25 Ring Dips (Max Reps ) Slow Down, Focus on FULL RANGE of Motion Strict Pull-Up (Max) Slow Down, Focus on FULL RANGE of Motion Alligator Rolls (10 Reps) Starting in hollow, stomach back to hollow = 1 Metcon Minute: 30-47 Time Cap: 17 Minutes Metcon (Time) For Time: 12-10-8-6-4-2 Thruster 95/65 Pull- Ups Directly into 2-4-6-8-10-12 Thruster 115/85 TTB

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Walking Lunges down and back ( 10 push up + downward dog at ends) Elbow to floor, pigeon, calf Weightlifting Minute: 15-27 Front Rack Lunge (Every 2:00 as follows) 14 reps x 6 Increase weight as desired Metcon Minute: 34-50 Metcon (AMRAP – Reps) EMOM x 16 100M Sprint Max Push Ups w/ feet on plateRX: 45/35 plate

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP With a partner (alternating rounds} 10 Ring Rows 20 Push Ups 30 Air Squats 40 Double Unders Starting at 0:00, 400m run every 5:00 minutes