Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Max Distance Row/Run/Bike/Ski

Into..

1 ROUND

20 Glute Bridges

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold or :20 DB OH Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

(Score is Time)

Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

(Score is Time)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

4 SETS

1:00 – “Crossbody” Mountain Climbers

1:00 – Push-Up Plank Hold

-1:00 Rest b/t Sets-

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Step-Ups*

MIN 2 – Max Weighted Sit-ups

MIN 3 – Max Single or Double Unders

*Athlete Choice to Perform With or Without Weight

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Hammer Curls

*Break up in any order or in any combination in sets/reps.

(No Measure)

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Murph Training

CrossFit Feral – NW – MURPH

Murph Training – MWMW.Burpees.Run (Time)

For time:

15 rounds

100 meter run

10 burpees

1 mile run

Finisher:

100 Russian twists

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Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 4 MINUTES

10 Up-Downs + Max Good Mornings

into…

AMRAP x 1 MINUTE

Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 DB Suitcase Split Squats

10/10 DB Bent Over Rows

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

1-2-3 and so on…

DBL DB Thrusters

2-4-6 and so on…

Lateral Up-Down Over DB

-2:00 Rest-

AMRAP x 8 MINUTES

2-4-6 and so on…

Single DB Thruster

1-2-3 and so on…

Lateral Burpee Over DB

(Score is Rounds + Reps)

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 ROUNDS (With PVC/ Band/ Plate)

10 PVC or Band Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

(No Measure)

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

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

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Push-ups

-1:00 Rest-

EMOM x 10 MINUTES

MIN 1 – :40 Max DB Hammer Curls

MIN 2 – :40 Max DB Strict Press

-1:00 Rest-

AMRAP x 2 MINUTES

Max Push-ups

(Score is Reps)

Full-Body Workout

Metcon (4 Rounds for reps)

4 SETS

1:00 – DBL DB Snatch

1:00 – :30 DB Floor Press into :30 DB Hollow Flutters

1:00 – Max Distance Run, Bike, or Row

-Rest 1:00 b/t Sets-

(Score = reps DBL DB Snatch + Floor Press + Flutters)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 4 MINUTES

MIN 1 – :40 DB Side Bend (R)

MIN 2 – :40 DB Side Bend (L)

into…

AMRAP x 1 MINUTE

Max Russian Twists

(No Measure)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

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Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Max Single Unders

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Tuck Jumps

10 Tuck-ups

10 Glute Bridge-Ups

(Score is Rounds + Reps)

Sunday Sweat

Metcon (Time)

ON A 15:00 RUNNING CLOCK…

800m Run

60 Sit-Ups

60 DB Deadlifts

60 Up-Down Jump-Over

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

600m Run

40 Sit-Ups

40 DB Deadlifts

40 Up-Down Jump-Over

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

400m Run

20 Sit-Ups

20 DB Deadlifts

20 Up-Down Jump-Over

(Score is Total Time)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Samson Lunges

10 Curtsey Squats

5 Inch Worms + Push-up

10 Up-Downs

Strength

Metcon (Weight)

IN TEAMS OF 2…

3-3-3

Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

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Sunday Murph

CrossFit Feral – NW – MURPH

Murph Training – Succotash (Time)

400 meter run

5 rounds:

:45 seconds max pull-ups

:15 seconds rest

:45 seconds max push-ups

:15 seconds rest

:45 seconds max air squats

:15 seconds rest

*Rest one minute after each round

1 mile run

RX+: vest

Score = Total time. Note total reps in notes.

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