Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

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

21 Sit-Ups

(Score is Rounds + Reps)

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Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls

10 Slow DB Stirct Press

1:00 Hollow Rocks

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES*

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

15 Single DB Front Raises

15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

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

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

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Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

3 SETS

:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs

MIN 2 – 15 DB Hang High Pulls

(Score is Reps)

Push x Pull Workout

Metcon (8 Rounds for time)

E2MOM x 16 MINUTES

20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

(Score is Each Set for Time)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

5 Inch Worms (No Push-Up)

Into…

AMRAP x 3 MINUTES

10 Empty Barbell Strict Press (2121)

10 Scap Pull-Ups

8 Tight Kip Swings

Into…

AMRAP x 3 MINUTES

10 Strict Press (1111)

5 Kipping Swings

5 Strict Pull-Ups

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

10 Push Press (135/95)|(95/65)

10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

(Score is Rounds + Reps)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

10 Sit-Ups the Max Alt Sit-Thrus

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8 Tuck-Ups

8 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES

6 Tuck-Ups

6 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES

4 Tuck-Ups

4 Hand Release Push-ups

30 Double Unders

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

2 SETS

1:15 – Heel Taps Over DB

1:15 – Flutter Kicks

-:30 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Lunges

10 Inch Worms

10 Bodyweight Goodmornings

Into…

2 ROUNDS

10 Box Step Ups

10 Up-Downs

10 KB Deadlift

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)

25 Up-Downs

25 Box Jumps (24/20)*

*Step-Down Mandatory

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Sit-Thrus

20 Perfect Crunches

-Rest as Needed b/t Sets-

(No Measure)

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Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR MAX REPS

1:00 – 5 Up-Downs then DB Hang Power Clean

-Rest :30-

1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – Max Crossbody Mountain Climbers

MIN 2 – Max DB Clean & Press

MIN 3 – Max DB Slides

(Score is Load)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

5/5 Staggered DB Deadlift

8 DB Push Press

6 Slow DB Front Squats

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

6 SETS

1:00 – Cardio Choice

1:30 – Max DB Devil Press

-:30 Rest b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:40 ON / :20 OFF)

DB Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 — :50 Row (increasing pace each interval)

MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening

Strength

Front Squat (5×3)

5×3

Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

1:00 – Max DB Front Squat (50/35)|(35/20)

1:00 – Max DB Devil’s Press

1:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

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