Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

5 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Mountain Climbers

5 Push-ups

Immediately into…

ON A 3:00 RUNNING CLOCK…

50 Mountain Climbers

Max Push-Ups in Remaining Time

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

-2:00 Rest-

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)

/0 Comments/by

Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

*Review the double under today with a quick warm-up following the general warm-up.

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts

Partner Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM…

Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

/0 Comments/by

Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

10 Alt. Leg Swings

10 Air Squats (slow)

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)*

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit

-1:00 Rest-

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit

*As Fast As Possible! Hold DB Across the Chest

(Score is Load)

Full-Body Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1- Max DB Thrusters

MIN 2 – Max Double Unders

(No Measure)

Full-Body Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

:30 Strict Press

:30 DB Shrugs

(No Measure)

/0 Comments/by

Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.

/0 Comments/by

Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Max Burpees

-:30 Rest-

AMRAP x 1 MINUTE

Max Reverse Lunges

-:30 Rest-

AMRAP x 2 MINUTE

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

5 ROUNDS FOR QUALITY*

5 DB Devils Press

10 DB Reverse Lunges

*Goal is quality reps under control for all 5 rounds

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

Max DB Hang Power Cleans

(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run

15 Sit-Ups

20 Walking Lunges

(Score is Rounds + Reps)

-Rest 1:00-

ON A 3:00 RUNNING CLOCK

Max DB Hang Power Cleans

(Score is Reps)

Core Finisher

Metcon (No Measure)

5 SETS (:50 ON / :10 OFF)

Glute Bridge Hold*

*Squeeze abs and glutes to hold top of the bridge

(No Measure)

/0 Comments/by

Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Slow DB Sumo Deadlifts

MIN 2 – 12 Slow Push-Ups

*Goal is to move slowly and feel each rep through the full range of motion.

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – DB Sumo Deadlift High Pulls

1:00 – Burpees

1:00 – DB Push Press

1:00 – Mountain Climbers

(Score is Reps)

/0 Comments/by

Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES (with Light-Moderate weight)

10/10 Single Leg KB (or DB) Deadlift

10/10 Single Arm KB (or DB) Bent Over Row

10 Strict Tuck-Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings (70/53)|(53/35)

3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups

(Score is Time)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

(No Measure)

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.

/0 Comments/by

Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

(Score is Rounds + Reps)

Full-Body Grind Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

50 Double Unders

50 Push-ups

50 Walking Lunges

400m Run

50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY*

2:00 Slow Walk

3:00 Flow Yoga Stretching**

*Nasal Breathing Only

**Athlete Choice

/0 Comments/by

Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.

/0 Comments/by

Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS

:30 Max DB Floor Press (R)

:30 Max DB Floor Press (L)

:30 Max DB Bent Over Row (R)

:30 Max DB Bent Over Row (L)

-Rest 1:30 b/t Each Set-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

10 Double DB Swings

10 Burpees

10 DB Bent Over Rows

-Rest 2:00-

AMRAP x 8 MINUTES

10 DBL DB Swings

10 Burpees

10 DB Bent Over Rows

(Score is Rounds + Reps)

/0 Comments/by