CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Burpees

7 V-Ups or Tuck-Ups

7 Hollow Rocks

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max DB Russian Swings

MIN 2 – :50 Max DB Up-Down

MIN 3 – :50 “Strict” Sit-Ups*

MIN 4 – :50 “Strict” Burpee**

*Strict Sit-Up involves very minimal arm throw.

*Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Air Squats

7 DB Upright Rows

5 Push-ups

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 15 MINUTES

10 DB Front Squats

10 DB Front Rack Reverse Lunges

10 DB Front Squats

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB Thrusters

-1:00 Rest-

EMOM x 8 MINUTES

MIN 1 – :50 Squat Rotations*

MIN 2 – :50 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES

Max DB Thrusters

*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.

**From push-up plank, rotate down to elbow plank. Repeat cycle.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!