Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

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

-Rest :30 b/t Sets-

(Score is Reps)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

9 Plate Deadlift

7 Up-Downs

5 Bootstrap + Inchworm

1 ROUND

9 Plate Press

7 Plate G2O

5 Burpees

1 ROUND

7 BB Good Mornings

7 Behind Neck Strict Press

7 Burpee to Plate

Workout

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

Shoulder Press (5-5-5-5-5)

FOR LOAD

5-5-5-5

Tempo Strict Press (1111)

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)

10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)

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Thursday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)|(95/65)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Alt. Supermans

10 Cossack Squats

2 ROUNDS

1:00 Bike

10 Right and Left Banded Side Steps*

5 BB Kang Squats

*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)

Back Squat (5RM)

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
**Last Seen 9/27/19

Workout

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

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Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3…and so on

Up-Down

Ring Row

Air Squat

Strength

Metcon (Weight)

EMOM x 6 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Front Squat

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Hang Power Cleans (95/65)|(65/45)

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans (135/95)|(95/65)

7 Pull-ups

100m Run

(Score is Time)

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Tuesday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Bike

8 Up-Down Step Ups

10 Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

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Tuesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Jumping Jacks

8 Alt. Step-ups

4 Burpees

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)

MIN 2 – 10-15 SA DB Bench Press (L)

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15/12 Cal Bike

10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

(Score is each Round for Time)

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Monday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Strength

Push Press (5×5)

*same moderate weight throughout all sets

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)

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Sunday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Partner Strength

Clean and Jerk (3-3-3)

IN TEAMS OF 2…

3-3-3

Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

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Partner WOD 1/18/20

CrossFit Feral – NW – CrossFit

Warm-up

400m run

then

Dynamic Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP

17 Minute AMRAP

200m Run

20 DB Snatches (50/35)

30 Med Ball Clean Chest Pass

40 Box Step-ups
Run and Med Ball claens are done together.

DB Snatch and Box step-ups, one partner works at a time.

Metcon (Calories)

5 Minutes

With a partner

Max Calorie Row

Rx+ AA Bike
One partner works at a time

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