CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP (in teams of 2…)

2 ROUNDS EACH IN EACH PART*

PART A…

P1 COMPLETES…

3 Inchworms + Push Up

3 Burpees

3/3 Bodyweight Lunges

P2: Bike (EZ)

PART B…

P1 COMPLETES…

5 Burpees Over Bar

5 Shoulder Press

5 Front Rack Reverse Lunges

P2: Bike (Mod)

*Partners switch after each round. Once both partners have completed 2xA, then complete 2xB.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

40 Cal Bike

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

40 Burpees Over Bar

40 Front Rack Reverse Lunges

400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.

(Score is Rounds + Reps)

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

DB Hops

Alternating Single Leg DB Hops

Big Jump DB Hops

Mountain Climbers

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Arm Circles (small to big)

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Plank Hold

HOME: Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

DB Hops

Alternating Single Leg DB Hops

Big Jump DB Hops

Mountain Climbers

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Arm Circles (small to big)

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Plank Hold

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

30 Double Unders or 10 “Single-Single-Doubles”

10 Diamond Push-ups

7 Toe 2 Bar

(No Measure)

HOME: Metcon (No Measure)

4 SETS FOR QUALITY

:30 Max Mountain Climbers

10 Diamond Push-ups

10 Tuck-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Double Unders

2 Toes 2 Bar

3 Up-Downs

*Every round, the Double Unders go

up by 10 reps, the Toes 2 Bar go up

by 2 reps, and the Up-Downs go up

by 3 reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 =

30-6-9…and so on…

(Score is Rounds + Reps)

HOME: Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 DB Hops or Mountain Climbers

2 Alt V-Ups

3 Up-Downs

*Every round, the DB Hops or Mountain Climbers go

up by 10 reps, the V-Ups go up by 2

reps, and the Up-Downs go up by 3

reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 =

30-6-9…and so on…

(Score is Rounds + Reps)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)

2 SETS (call the reps quickly for your athletes)

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

-Quick Rest-

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

8 Ring Rows

6 Barbell Strict Press

***HOME VERSION***

10 Up-Downs

8 DB Rows

6 Strict Press

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

(Score is Weight)

HOME: DB Push Press (8-10-12-8-10-12)

8-10-12-8-10-12

Unbroken DB Push Press

(Score is weight of of single DB; not combined)

Workout

Metcon (4 Rounds for time)

4 SETS

10 Push Press (115/75)|(95/65)

10 Burpee Pull-up

12/10 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

HOME: Metcon (4 Rounds for time)

4 SETS

10 DB Push Press

10 DB Burpee

1:00 Run, Bike, Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)