CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/6 Cal Bike

5 Inchworms + Push-Up

10 Plank Walkouts*

10 DBL DB Curl to Press

10 DB DL

*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:

:30-:45 Pec Mash with Lacrosse Ball (each side)*

:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar

:30-:45 Shoulder Mash with Lacrosse Ball (each side)**

10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.

**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.

Strength

Bench Press (10-8-6-8-10)

10-8-6-8-10

Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

2 DBL DB Snatch (45/30)|(35/20)

2 DBL DB Hang Squat Clean

2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES

1 DBL DB Snatch (45/30)|(35/20)

1 DBL DB Hang Squat Clean

1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

*If more than 5 reps are completed, change the scoring component to reflect the amount of reps you complete.

Workout

Metcon (3 Rounds for time)

3 SETS*

20/15 Cal Row

14 Front Rack Reverse Lunge (75/55)

20/15 Cal Row

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

RX+: (14/12 Cal Bike), (115/75)

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

*If more than 5 reps are completed, change the scoring component to reflect the amount of reps you complete.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

RX+: HSPU

-14:00 Hard Cap-

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling