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.

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…

1:00 Hard pace on Bike/Row/Ski

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU

Finisher

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8/8 Suitcase Deadlift

8/8 Single Arm DB Bent Over Row

:20 Hollow Hold → :20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8/6 Cal Bike

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/6 Cal Bike

10 PVC Pass Thrus

10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps

10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges

5 Behind the Neck Strict Press

Extended Warm-up

Warm-up (No Measure)

3 SETS

3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout

Metcon (Time)

FOR TIME

20-16-10

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

Back Rack Forward Lunge

-Rest 3:00-

16-12-8

Power Snatch (115/75)|(75/55)

Back Rack Forward Lunge

-Rest 3:00

8-6-4

Power Snatch (135/95)|(95/65)

Back Rack Forward Lunge

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads