Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

6 SETS

:30 DBL DB Snatch (:01 Pause Overhead)

:30 DB Push Press (:01 Pause Overhead)

-Rest 1:00 b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS (:45 ON / :15 OFF)

Max Double Unders*

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max Up-Down + Tuck Jump

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS FOR QUALITY

20 Heel Taps Over DB

20 Alt. V-Ups

20 Hollow Rocks

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Inch Worms + Push-Up

Into…

3 ROUNDS

5 Broad Jumps

10 Jumping Air Squats

10 Push-Up to Pike

Workout

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hammer Curls

1:00 – DB Skull Crushers

1:00 – DB Suitcase Reverse Lunge

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max DB Power Clean

MIN 2 – :45 Max Air Squats

MIN 3 – :45 Max Diamond Push-Ups

MIN 4 – :45 Max Single DB Lunges*

*Hold DB Across Chest

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

5/5 SA Ring Rows

10 Mountain Climbers

10 V-ups or Tuck Ups

10 Slam Balls

5 Inchworms + Push-up

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

(No Measure)

Cool Down

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

Foam Rolling or Flow Stretching

(No Measure)

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Midweek Murph Training

CrossFit Feral – NW – MURPH

50/50/2 (Time)

50 Pull-ups

50 Burpees

2 Mile Run

*break up pull-ups and burpees however you want

RX+: w/vest

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (No Measure)

E2MOM x 8 MINUTES

:30 Side Plank L

:30 Side Plank R

:30 Max 1/2 Squat*

:30 Max Squat Hold

*From bottom of squat, stand up halfway then back down.

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Step-Ups

30 Sit-Thrus

30 Burpees

1:00 Squat Hold

1:00 Tabletop Hold

1:00 Jumping Jacks

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS MAX REPS

1:00 Single DB Curls

1:00 Single DB Press

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

5/5 Single Arm DB Push Press

10 Alt. DB Hammer Curls

:30 Hollow Hold

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Play – Walking, Holding or Building Skill

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)*

14 HSPU

*Hold the DB Suitcase Style

(Score is Time)

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Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

40 Mountain Climbers

30 Bicycle Crunches

20 Lateral Jumps Over DB

10 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (Weight)

6 SETS ON A 15:00 CLOCK…

5 DB Strict Press

10 DB Push Press

15 DB Romanian Deadlift

-Rest as Needed b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

50 Double Unders

25 DB Deadlifts

50 Double Unders

25 DB Push Press

-:30 Rest b/t Sets-

*Pick-up Where You Left Off in Each AMRAP

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 3 MINUTES

:30 Sprint (Bike/Run/Row), :30 Rest

Then …

1 ROUND

10 elbow punches

5 inch worms

10 clean deadlifts

20 mountain climbers

5+5 hang high pull + muscle clean

10 alt cossack squats

5 power clean

10 lateral jumps over BB

Strength

Power Clean (10×3)

EMOM x 10 MINUTES

3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

NOT FOR TIME

30 Barbell Roll-Outs

(No Measure)

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 2 MINUTES

:30 High Knees

:30 Butt Kickers

into…

EMOM x 3 MINUTES

20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Max Front Squat + Lunge*

MIN 2 – :45 Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge R

**Hold Top of Glute Bridge-Up While Pressing

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

6 Up-Downs

8 Shoulder Taps (Each Side)

10 Lungesters*

-Rest :30 b/t Sets-

*1 Rep = Single Side Reverse Lunge into Overhead Press

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulatre Max Time in Elbow Plank

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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