CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

4 SETS

1:00 DB Front Squats

:30 Air Squats

:30 Squat Hold

-1:30 Rest-

(Score is Weight)

Full-Body Workout

Metcon (3 Rounds for reps)

AMRAP x 2 MINUTES

Max DB Suitcase Lunges

-:30 Rest-

EMOM x 10 MINUTES

MIN 1 – Max Double Unders

MIN 2 – Max DB Hang Snatch

-:30 Rest-

AMRAP x 2 MINUTES

Max DB Suitcase Lunges

(Score is Reps of each AMRAP and EMOM)

Full-Body Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

10 DB Hammer Curls

10 Deficit Push-ups

20 Sit-ups

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3-4 ROUNDS W/ SINGLE KB or DB

10 KB or DB Romanian DL

5/5 Single Arm KB or DB Bent Over Rows

:15 Left Arm DB Front Rack Hold

:15 Left Arm DB Overhead Hold

:15 Right Arm DB Front Rack Hold

:15 Right Arm DB Overhead Hold

10 “Strict Burpees”*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

400m Run (or 2:00 Any Cardio Machine)

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus*

2 ROUNDS

10 Scap Pull-Ups or 10 DB Scap Pull-Backs

5 False Grip Ring Rows 5 DB Bent Over Row

10 DB Deadlift

10 Lunges

*From Plank position, rotate to bring one leg across the body and open the hips, then return to plank position and switch.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

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

36 Forward Lunges

(Score is Rounds + Reps)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row @ Moderate Pace

Into…

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Throughs or 8/8 DB Strict Press

8 PVC Back Squat or 8 Air Squats

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Throughs or 6 Alt. Samson Stretches

6 PVC Overhead Squats or 6 Barbell OH Squat

6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press

Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Shoulder Shrugs

:30 Backward Shoulder Shrugs

10 Up-Downs

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders

R3 & R4: Left Leg Single Unders

R5 & R6: Single Unders

R7 & R8: Penguin Taps

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)