CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

3 SETS

30 DB Plank Taps

20 High Alt. Flutters*

10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.

**1 Rep = Jump L + Jump R

(No Measure)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 9 MINUTES

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats (Heels Elevated)

MIN 2 – Fast DB Goblet Squats (Normal)

MIN 3 – :45 Squat Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian Swing

1:00 – Double Unders

1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Heel Taps Over DB

MIN 2 – :45 Slow Hollow Rocks

then…

Check out today’s NCMOBILITY from The Ready State!

*Hold DB at the waist by both heads

(No Measure)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Burpees

:30 Reverse Lunges

(No Measure)

Push x Pull Strength

Metcon (No Measure)

4 SETS

:45 DB Floor Press Hold

-Rest :15-

:45 DB Bent Over Row Hold

-Rest :15-

1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 DB Deadlifts

14 Push-Ups

14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!