Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3-4-5…Etc

DB Bent Over Row

Bench/Box Step-ups

Up Down

DB Deadlift (below the knee to stand)

Strength

Metcon (Weight)

5 SETS

1 Deadlift

+

1 Hang Power Clean

+

1 Power Clean

+

Front Squat

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – Hang Power Cleans (115/75)|(95/65)

MOVT 2 – Pull-ups

MOVT 3 – Box Jump Overs (24/20)

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

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

50 Walking Lunges

50 Wall Ball w/ SB*

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball w/ SB

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

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Thursday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (5 MIN CAP)

1 ROUND

8/8 Single Arm DB Strict Press

:30 Single Unders

10 Plate (or DB) Ground to Overhead

15 Plate Hops (or hops over DB)

:30 Calf Stretch on Plate (Each Side)/ Stretch on DB

1 ROUND

8/8 Single Arm DB Push Press

:30 Single-Single-Double Jumps

10 Plate/DB Ground to Overhead

15 Plate Hops (or hops over DB)

:30 Calf Stretch on Plate (Each Side)/ Stretch on DB

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Push Press (Light-Moderate)

MIN 2 – :40 Double Unders or :40 Attempts

(Score is Weight + Reps)

*Note your total reps

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 DB Push Press (Light-Moderate)

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

(Score is Weight + Reps)

*Note Your Total Reps

Workout

Metcon (Time)

10 SETS

10 DB Push Press (35/20)|(20/15)

30 Double Unders

-:30 Rest b/t Sets-

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

10 SETS

10 DB Push Press (35/20)|(20/15)

30 Double Unders or 30 Mountain Climbers

-:30 Rest b/t Sets-

(Score is Time)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Metcon (5 Rounds for weight)

5 SETS

7 Bench Press (Athlete Choice)

14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

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Wednesday

CrossFit Feral – NW – FERAL45

Warm-up (No Measure)

1 ROUND

10 Lunges

8 Up-Downs

8 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Front Squats

10 Wall Ball Strict Press

6 Up-Downs

6 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Thrusters

10 Slam Balls

Warm-up

Strength

Metcon (Weight)

5 SETS

10 Back Squat (Light-Moderate)

10-15 Deficit Push-ups*

*Deficit can be on plates or DBs

-1:00 Rest b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Wall Balls (20/14)|(14/10)

20-20-20-20

Up-Downs

25-25-25-25

Slam Balls (20/10)

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20

Alt DB Snatch

(Score is Time)

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

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Tuesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

100m Run

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-ups

MIN 2 – 10 Deadlifts (Building)

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

-1:00 Rest-

EMOM x 4 MINUTES

12 Deadlifts (185/125)|(135/95)

-1:00 Rest-

EMOM x 4 MINUTES

12/10 Cal Bike

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

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Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 DB Bent Over Rows

8 Up-Downs

8 Plate/ DB Push Presses

:30 Plate/ DB Overhead Hold

Strength

Metcon (Weight)

3 SETS

10 Strict Press (Light)

1:00 OH Barbell Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

10 DB Strict Press (Light-Moderate)

1:00 DB Barbell Hold

10 Laying Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15/12 Cal Row

10 Toes to Bar

5 Burpee Pull-ups

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pulls

10 Tuck-Ups

5 DB Devil’s Press*

*No Squat

(Score is Rounds + Reps)

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MURPH SUNDAY!

CrossFit Feral – NW – MURPH

Murph Training: Run to Mama (Time)

200 meter + 20 pull-ups

400 meter + 40 push-ups

800 meter + 80 air squats

1 mile run

RX+: with vest

If you don’t have access to pull up bar then replace with the weakest movement of push-ups or air squats.

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