Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

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Happy Birthday, Shannon Goldsberry!

CrossFit Feral – NW – FERAL45

BURPVID19 (AMRAP – Reps)

3:00 AMRAP of Burpees

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate G2OH

:30 Plate OH Hold

25 Plate Hops

5 Push-up to Pike

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Bench Press (Light-moderate)

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press(35/20)|(20/15)*

*Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

15 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

7 Burpees

10 Alt DB Snatch

(Score is Rounds + Reps)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

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Monday

CrossFit Feral – NW – FERAL45

BURPVID19 (AMRAP – Reps)

3:00 AMRAP of Burpees

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

200m/150m Row or 200m Run

5 Ring Rows or DB Bent Over Row

5 Air Squats

5 Push-ups

Strength

Thruster (6-5-4-3*)

6-5-4-3*

Unbroken Thrusters

*Increase weight each Set.

(Score is Weight)

Strength – HOME

Metcon (Weight)

12-10-8-6

Unbroken DB Thrusters

(Score is Weight)

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time)

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)

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Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run/Bike/Row/Jump Rope

10 Lunges

10 Alternating DB Sumo Deadlifts

10 Air Squats

Strength

Metcon (No Measure)

3 SETS

30 Banded Bicep Curls

30 Banded Tricep Pull-downs

(No Measure)

Strength – HOME

Metcon (No Measure)

3 SETS

15/15 Single DB Bicep Curls

15/15 DB Tricep Kickbacks

(No Measure)

Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME

50 Synchro Walking Lunges

25 Synchro Alt. DB Snatch (50/35)|(35/20)

25 Synchro Push-ups

25 Synchro DB Goblet Squat (50/35)|(35/20)

400m Run

*Partners work together in synchro to complete all of the reps. For the run, athletes run together.

-18:00 Hard Cap-

(Score is Time)

WORKOUT

INDIVIDUAL VARIATION

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch (50/35)|(35/20)

30 Push-ups

30 DB Goblet Squat (50/35)|(35/20)

400m Run

(Score is Time)

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch

30 Push-ups

30 DB Goblet Squat

400m Run

(Score is Time)

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Sunday Murph

CrossFit Feral – NW – MURPH

Murph Training – 3 Little Pigs (Time)

200m Run

2 Kip Swings + 2 T2B + 2 PUs

2 Single Arm Planks (R+L) + 2 Mountain Climbers + 2 Push-ups

2 Air Squats + 2 Jump Air Squats + 2 Jumping Knee Tucks

200m run

2 x entire complex

200m run

4 x entire complex

200m run

8 x entire complex

1000m run

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Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 3 KB DL + 3KB Squat Clean + 3KB Push Press

MIN 2 – :30 Hollow Hold Flutter Kick (With KB optional)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Alt. V-ups

400/300m Row

40 Alt. V-ups

300/200m Row

30 Alt. V-ups

200/150m Row

20 Alt. V-ups

100/75m Row

10 Alt. V-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

50 KB Swings

400/300m Row (or 300m Run)

40 Alt. V-ups

40 KB Swings

300/200m Row (or 200m Run)

30 Alt. V-ups

30KB Swings

200/150m Row (or 100m Run)

20 Alt. V-ups

20 KB Swings

(Score is Time)

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Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

(Score is Rounds + Reps)

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

Grab a barbell!

EMOM x 4 MINUTES

MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES

MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1×5)

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

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