Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

Tuesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Air Squats

-Into-

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2121)

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Cal Bike

TABATA 2 – DB Goblet Squat (Athlete Choice)

TABATA 3 – Hand Release Push-ups

-Rest 1:00 b/t Each Full Tabata-

(Score is Lowest Number Each Round)

Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Step-ups

8 Up-Downs

8 Deadlifts

Strength

Metcon (7 Rounds for weight)

EVERY 1:30 FOR 7 SETS

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Hang Power Cleans (50/35)|(35/20)

-into-

3 ROUNDS

10 DB Box Step-Overs (20)

10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)

Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Box Step Ups

10 Banded Goodmornings

10 Alt. Curtsy Lunges

5/5 SL Glute Bridge w/ :02 Pause at the top

Into..

2 ROUNDS

10 Box Jumps

10 RKB Swings

5 Burpee Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)

MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)

MIN 3 – 15 DB Hip Thrusts

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Box Jumps (24/20)

20 KBS (53/35)|(35/26)

20 Burpees

-15:00 Hard Cap-

(Score is Time)

Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Windmill*

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk

Intermediate – Spotted Walk

Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)

Min 1 – MedBall Squat

Min 2- MedBall Press

Min 3 – MedBall Thruster

Min 4 – Wall Ball Shot

Into…

TABATA (:20 on/:10 off)

Min 1 – Up Down

Min 2 – Push Up

Min 3 – Hollow Rock

Min 4 – Tuck Up

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

6 Strict Toes 2 Bar

8 SA Slam Ball Push-ups*

10 Strict Chin-ups

*One arm on floor, other arm is elevated on the Slam Ball while athlete performs the push-up. Alternate sides every rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Push-ups

15 Wall Balls (20/14)|(14/10)

20 Tuck-ups

(Score is Rounds + Reps)

Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP

5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body

Switch after 5 reps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher

Metcon (No Measure)

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

2/22/20 Partner WOD

CrossFit Feral – NW – CROSSFIT

Warm-up

2 Rounds

200m Run

5 Barbell Deadlifts

5 Barbell Bent Over Row

5 Barbell Thrusters

5 Burpees

then

Movement review

Partner Workout

Metcon (Time)

Partner “Nutts”

20 Handstand Push-ups

30 Deadlifts (250/175)

50 Box Jumps (30/24)

100 Pullups

150 Wall Balls

200 Double Unders

400m Run with (45/35) plate
P1 works while P2 rests

trade off however you see fit.

Both partners run together and trade holding plate as needed.

45min Cap

Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike

5 Slam Ball Deadlift

10 Slam Ball G2O

10 Slam Ball Lunges

10 Jumping Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 ROUNDS

3 Deadlift

+

2 Hang Power Clean

+

1 High Hang Power Clean

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 15/12 Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is weight)