Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

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

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Slow Deadbugs

5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES

10 Alt V-Ups

5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Single DB Curls*

MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

then…

Check out today’s NCMOBILITY from The Ready State!

*Hold DB at the waist by both heads

(No Measure)

Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65)

35 Sit-Ups

(Score is Time)

Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Up-Downs + Max Good Mornings

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

12 DB Pull Overs

12 Close Grip DB Bench Press

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 DB Suitcase Lunges

15 DB Renegade Rows*

20 DB Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 DB Suitcase Lunges

25 DB Renegade Rows

30 DB Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate)

10 Burpees

200m Row (moderate-high)

15 Med-Ball Front Squats

100m Row (high)

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

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

15 Handstand Push-ups

(Score is Rounds + Reps)

Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats

MIN 3 – :50 Double DB Front Rack Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

(Score is Round + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Slow Bicycle Crunches

MIN 2 – :30 L Side Plank / :30 R Side Plank

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

-:30 Rest-

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

Row/Bike 1:00

5 Push Up to Pike

10 Shoulder Taps

10 Box Step Ups

5/5 Single DB Up Downs

Strength

Metcon (No Measure)

3 SETS

Max Reps DB Floor Press (Athlete Choice)

20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

2 SETS

1:30 – Max Single DB Burpees (Athlete Choice)*

1:30 – Max Single DB Box Step-Ups (24/20)

1:30 – Row or Bike for Cals

1:30 – Max Slam Balls (20/10)

1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

3 SETS FOR MAX REPS

1:00 – DB Goblet Split Squats (R)

1:00 – DB Goblet Good Mornings

1:00 – DB Goblet Split Squats (L)

1:00 – Glute Bridge Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 2:30 RUNNING CLOCK…

Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS

1:00 – Max DB Goblet Curtsey Squats

1:00 – Max Jumping Air Squats

1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK…

Max DB Thrusters

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Kang Squats

10 Alt. Groiners

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Med Ball Front Squats

10 Med Ball Push Press

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

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

30-60-90-120-150

Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON / :10 OFF)

Med Ball Russian Twists

(No Measure)