Sunday

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)

Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Burpees

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

HOME: Warm-up (No Measure)

3 ROUNDS

10 Burpees

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*

MIN 2 – :50 Max Reps DB Slides

*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster (30/20)|(20/15)

In the remaining time…

AMRAP of:

12/10 Cal Bike

20 Reverse Lunges

(Score is Rounds + Reps)

HOME: Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster

In the remaining time…

AMRAP of:

1:00 Bike, Run or Row

20 Reverse Lunges

(Score is Rounds + Reps)

Saturday

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)

Happy Birthday Avery Morgan!

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)

Happy Birthday Coach Brad!

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#

Friday F45 3/20/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (6 MIN CAP)

2-3 ROUNDS

100m Run

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

Strength

Power Clean (5-5-5-5)

5-5-5-5

Power Clean

(Score is Weight)

HOME: DB Power Clean (7-7-7-7)

7-7-7-7

DB Power Clean

(Score is Weight of single DB; not pair)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

400m Run

Max Rep Power Cleans (135/95)|(95/65)

(Score is Reps)

HOME: Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

2:00 Run, Bike, Row, Jump Rope OR DB Hops

Max Rep DB Power Cleans

(Score is Reps)

Happy Birthday Billy!

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)

Thursday F45 3/19/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

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

(Score is Weight)

HOME: DB Sumo Deadlift (8-10-12-8-10-12)


8-10-12-8-10-12

SLOW DB Sumo DL*

*Perform slow, single head of DB

touches ground

(Score is Weight of single DB; not pair)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

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

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)

HOME: Metcon (Time)

2 ROUNDS FOR TIME

30 DB Deadlifts

400m Run

10 DB Renegade Rows

(Score is Time)

Wednesday

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)

Wednessday CF 3/18/20

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:20- :30 Pike Hold

2 ROUNDS

5 Box Jumps

:15- :20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

Metcon (Time)

FOR TIME

100m Run

10 HSPU*

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)