Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES

50 Single Unders

10 Goblet Squats

8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 Kip Swings

8 Goblet Step Overs

5 V-Ups

:20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

(No Measure)

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Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Push x Pull Strength

Warm-up (No Measure)

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

30 Slow DB Floor Press

-Rest 2:00-

30 Slow Up-Right DB Rows

*Break up the reps in sets as needed.

(No Measure)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15 DB Romanian Deadlift

15 DB Hang Clean & Overhead

15 DB Floor Press

2:00 Plank Hold

(Score is Rounds + Reps)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m EZ Jog

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

200m EZ Jog

-Rest Remainder-

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs*

8 Alt. Reverse Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs

8 Alt. Reverse Lunges

*From standing, walk hands of to plank then walk back up to standing.

(Score is Rounds + Reps)

Full-Body Grind Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 12 MINUTES

MIN 1&2 – Run 400m

MIN 3 – Max Burpees

-Rest 3:00-

AMRAP x 10 MINUTES

Run 200m

30 Lateral Hops

10 Up-Downs

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)

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Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Up-Downs

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

5-5-5-5

DB Tempo Front Squats (21×1)*

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Bent Over Row

1:00 – Up-Downs

1:00 – Single DB Alt. Hang Snatch

-Rest 1:00 b/t Rounds-

(Score is Reps)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups

30 Russian Twists

(No Measure)

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Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA Ring Rows or 5/5 SA DB Upright Row

5 Up-Downs

5/5 DB Deadlift

5 Up-Downs

Into …

2 ROUNDS

50 Single Unders

6/6 SA DB Bent Over Row

6/6 SA DB Swings

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups

(No Measure)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Tempo DB Bent Over Rows (2121)

MIN 2 – 10 Tempo Upright Rows (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal Bike

20 Alt. DB Snatch (45/30)|(25/15)

10 Pull-ups

(Score is Each Set for Time)

Workout – HOME

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

1:00 Double Unders

20 Alt. DB Snatch

10 DB Bent Over Row

(Score is Each Set for Time)

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 15 MINUTES*

MIN 1 – 10 DB Power Cleans into Front Rack Hold

MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold

MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement until the end of the minute.

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. Jumping Lunges

20 DB Sumo Deadlift

20 DB Push Press

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Russian Twist

20 Hollow Rocks

20 Leg Lifts

(No Measure)

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

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