Monday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

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Happy Birthday, Emma Smith!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstraps

10 Double DB Swings

10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.

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Saturday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

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

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-

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Happy Birthday Tony A!!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FLOW SQUAT WARM-UP

10/8 Cal on Bike

10 Bootstrapper Squats

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

5-5-5

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (Time)

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

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Happy Birthday Jannet!!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

12/10 Cal Bike

30 Singles Unders (RD 1-2)/ Double Unders (RD3)

5 RDL

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

3-3-3

Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

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MERRY CHRISTMAS FIT FAM!

CrossFit Feral – NW – CrossFit

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Happy Birthday Teri Sweeny!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS…

5 Bootstrappers

10 Squat Jumps

2 QUICK ROUNDS…

5 Push Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

“12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

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Happy Birthday Jeremy!!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

400m Group Jog

Into…

AMRAP x 4:00

10 Supermans

10 Scap Push Ups

5 Push Up to Pike

Strength

Push Press (5-5-5)

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (3 Rounds for time)

3 SETS

500m Row

400m Run

-Rest 2:00 b/t Sets-

Finisher

Metcon (No Measure)

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

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Sunday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Inch Worms + Push-Up

5 Bootstraps

10 PVC Pass Thrus

10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES

5 Snatch Grip RDL

5 Snatch Grip Behind the Neck Strict Press

5 Snatch Grip Push Press

10 Scap Pull-Ups

5 Kip Swings

Partner Workout

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

P1 Completes…

6 Toe to Bar

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 of Group Flow Stretching

1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.

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Saturday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00):

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Skill

Metcon (Weight)

5 SETS*

2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean

2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

Workout

Metcon (Time)

FOR TIME

150 Russian KB Swing (70/53)|(53/35)*

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.

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