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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Sunday Murph

CrossFit Feral – NW – MURPH

Murph Training – Brick House (Time)

400 meter run

200 air squats

1 mile run

Rest 3 minutes

Then max push-ups in 5 minutes

RX+: vest

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Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

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Happy Birthday Coach Theo and Eric Barthelmes

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MIN
Min 1 – :45 Run/Bike/Row

Min 2 – :45 Lunges

Min 3 – :45 Suitcase DL

Min 4 – :45 DB Clean & Jerk

Min 5 – :45 Up/Down

Min 6 – :45 Run/Bike/Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Min

3 Deadlift

2 Hang Clean

1 Push Press
Every Round increase by 3, 2, 1

Rnd 1 – 3, 2, 1

Rnd 2 – 6, 4, 2

Rnd 3 – 9, 6, 3

Rnd 4 – 12, 8, 4…

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Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME: (5 MINUTE CAP)

1 Round

1:00 Run/Bike

12 Up Downs

10 Push-ups

10 Tuck-ups

:30 Push-up Plank

1 Round

1:00 Run/Bike

12 Burpees

10 Push-ups

10 Tuck-ups

:30 Elbow Plank

Strength

Metcon (Weight)

4 SETS

5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest

8 Push Press (Building)*

1:00 Plank Hold

*Push Press must come from the floor.

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

15 Slow Tuck-Ups

10 DB Push Press (w/ Slow Lower to Shoulder)

1:00 Plank Hold

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

12/10 Cal Bike

10 Toes 2 Bar

8 Push Press (135/95)|(95/65)

6 Burpee Over Bar

(Score is Each Set for Time)

Workout – HOME

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

:45 Sprint Run, Bike or Row

10 V-Ups

10 DB Push Press

10 Burpees

(Score is Each Set for Time)

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

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Happy Birthday, Kallie Lusk!

CrossFit Feral – NW – FERAL45

Extended Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges

:30 Single Under

10 Air Squats

:30 Deadbugs

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Back Squats (Building)

MIN 2 -:40 Double Unders or :40 Attempts

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 12 DB Front Squats

MIN 2 -:40 Double Unders or :40 Mountain Climbers

(Score is Weight)

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

50-40-30-20-10

Air Squats

Sit-ups

DBL DB Russian Swing

(Score is Time)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF)

Jump Rope*

*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups

5 Inch Worm + Push-Up

:20 Hollow Body Hold

5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS

5 Kip Swings

:20 HS Hold (or :30 Plank)

10 Hollow Rocks

5 Pike Push-Ups

5/5 Single Arm DB Swing

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)**

24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

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Wednesday

CrossFit Feral – NW – FERAL45

BURPVID19 (AMRAP – Reps)

3:00 AMRAP of Burpees

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – DB Deadlifts

MVMNT 2 – Ring Rows

MVMNT 3 – Mountain Climbers

Strength

Metcon (Weight)

4 SETS

7-10 Tempo Wide Grip Pull-ups (1131)

8 Deadlifts (Building)

1:00 Hollow Body Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 5 Deadlifts (255/175)|(185/125)

MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Run, Bike, or Row

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 10/10 DB Reverse Lunge

(No Measure)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*

10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press

*Can use a Barbell or DBs

Strength

Metcon (Weight)

5 SETS*

1 Power Clean

+

2 Front Squats

+

1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Bike, Walk, or Row

1:00 Foam Rolling IT Band (L)

1:00 Foam Rolling Inside Thigh (L)

1:00 Foam Rolling IT Band (R)

1:00 Foam Rolling Inside Thigh (R)

(No Measure)

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