CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups

:30 DB Overhead Hold

15 Sit-ups

Strength

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

45-35-25

Cal Row

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

RX+: (40-30-20 Cal Bike)

(Score is Time; Note weight in comments)

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS*

5/5 SA KB DL

5/5 SA Russian KBS

:30s Bike

30 Single Unders

*Progress the bike and jump rope work each round.

R1:

:30 Easy Pace Bike

30 Single Unders

R2:

:30 Mod Pace Bike

30 Fast Single Unders

R3:

:30 Hard Pace Bike

30 Big Jump Single Unders

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of Complex…

1 SA KB Deadlift*

1 SA KB SDHP

1 SA Russian KBS

1 SA KB Clean

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

6/4 Cal Bike

10 Russian KBS (70/53)|(53/35)

20 Double Unders

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds + Reps)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

:30 Slam Ball Deadlift

:30 Groiners

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Push Press

:30 Cossack Squats

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Ground to OH

:30 Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Workout

Metcon (Time)

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

RX+: (slam ball >RX), (DBs>RX)

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time)