Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

4 ROUNDS (6:00 MINUTE CAP)

1/1 SA DB Burpees

2/2 SA DB Floor Press

3/3 SA Ring Row

6/4 Cal Bike (increasing pace)

Strength

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 10-15 SA DB Incline Bench Press (R)

MIN 2 – 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

Workout

“NCFIT S&C BASELINE – Bike” (Calories)

“NCFIT S&C BASELINE I”

I. AMRAP x 6 MINUTES

Max Cal Bike

(Score is Cals)

“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

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Happy Birthday, Butters!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

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Happy Birthday, Butters!

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

:30 Good Mornings

:30 Single Unders

:30 Up-Downs

-1:00 Rest-

1 ROUND

:30 High Jump Single Unders

:30 Straight Leg Sit-ups

:30 Fast Jump Single Unders

:30 Up-Downs

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

“BLACK WIDOW” (Time)

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

-10:00 Hard Cap-

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

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Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Ball Deadlifts

6 Alt. Slam Ball Around the Worlds*

5 Slam Ball Strict Press

20 Mountain Climbers

*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25 Push Press (95/65)|(65/45)

Immediately into…

7 ROUNDS

6/4 Cal Bike

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

Immediately into…

25 Push Press

(Score is Time)

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Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

Partner Style “You Go, I Go” Warm-Up

AMRAP x 6 MINUTES*

ROUND 1

P1: 100m Run

P2: Air Squats

ROUND 2

P1: 100m Run

P2: Lunges

ROUND 3

P1: 100m Run

P2: MB FR Lunges

ROUND 4

P1: 100m Run

P2: Wall Balls

*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.

Strength

Front Rack Lunge (3×8/8)

3 SETS

8/8 Reverse Front Rack Lunges

25 Banded Glute Bridges

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

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

80 Sit-ups

60 Front Rack Lunges (135/95)|(95/65)

400m Run

20 Synchronized Burpees

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

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Sunday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINS

Odd- :30 Bike (increasing effort every round)

Even- :45 of Movement!

1st round= Alt Groiners

2nd round= KB DL

3rd round= RKBS

4th round= KB Upright Row

5th round= Plank Shoulder Taps

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

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Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

2 Ring Rows

4 Push Ups

6 Alt. Lunges w/ Twist

8 Step Ups

From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows

MIN 2 – 5 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

*20″ for all athletes

(Score is Rounds + Reps)

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Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

300m run

Dynamic WU

Tabata Superman/Hollow Rock

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 Wall Balls (20/14)

8 Burpees

then

7 Min AMRAP

12 Sumo DL High Pull (95/55)

12 Push Press (95/55)

then

7 Min AMRAP

6 T2B

16 Plate OH Lunges (45/25)
Score is total rounds and rep of all three.

Rest 2 Min between AMRAPs

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

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